The Strong. Healthy. Energized. (SHE) fitness program focuses on a
holistic approach to becoming healthier. The program encourages
lesbian and bisexual women 60 years and older to come together to
increase their physical activity, improve their eating, and enjoy doing
it.

Background and Program Overview; Page 5

Friends becoming healthier together.

Background
Many public and private sector efforts currently target improved health and reduced weight
through increased physical activity and improved eating, and numerous resources are available
regarding recommendations for exercise and nutrition. 1 Despite these efforts and guidelines, the
rate of obesity among adult women has grown by 7% in the past decade,2 fewer than half of all
adult women meet the recommended amount of aerobic exercise,3 and fewer than 25% of women
over age 50 consume the recommended amount of fruits and vegetables.4 According to the
National Center for Health Statistics, 42.3% of women age 60 and over and 36% of women age
40-59 are obese.5 This issue is even more pronounced among lesbian women, with studies
suggesting this population may be twice as likely to be overweight or obese.6,7

SHE Program Overview
The SHE program is designed to last 12 weeks and be bookended with check-ins to provide
participants with a sense of their health before and after participation. The program includes
weekly, hour-long group sessions addressing physical activity and nutrition in the older female
population. The classes are held in a location and space identified with LGBT communities.
Ideally, the group sessions include about 20 participants. Individuals eligible for the SHE
program should meet the following criteria:
► Self-identified lesbian or bisexual woman
► Self-reported as overweight or obese
► 40 years and older (more targeted programs may also be appropriate; for example, 60 years
and older)

Note: This is a great place to add up to five
minutes of breathing exercises or yoga. Start
with facilitator introductions, follow with
exercise, and then allow participants to
introduce themselves.
 Be on time
 Call facilitator if you won’t make it
 You’ll receive a full set of binders – bring

them each session
 Review dates and provide overview of SHE
program

15 minutes

5 minutes

 Group Activity: Reasons for attending the
Group Discussion

Pedometer

Assignments

program – goals and barriers from the form
that they were given at check-in

 Setting up and using the pedometer
 Logging steps and exercises

Discuss assignments

40 minutes

20 minutes

< 5 minutes

Session 1; Page 10

Session 1

Goals and Barriers
My Reasons for Becoming Healthier
It is my intention to be healthy. These are the things that will change in my life as I become
healthy:
1. ________________________________________________________________________
2. ________________________________________________________________________
3. ________________________________________________________________________
4. ________________________________________________________________________
5. ________________________________________________________________________
6. ________________________________________________________________________
7. ________________________________________________________________________
8. ________________________________________________________________________

Current Barriers
These are some of the issues that keep me from being healthy:
1. ________________________________________________________________________
2. ________________________________________________________________________
3. ________________________________________________________________________
4. ________________________________________________________________________
5. ________________________________________________________________________
6. ________________________________________________________________________
7. ________________________________________________________________________
8. ________________________________________________________________________

Session 1; Page 11

Session 1

Pedometer Instructions
Setting Up Your Pedometer
Your pedometer has already been set up for you! It will sense your body motion when you are up
and going and it will track your footsteps. You can check your pedometer throughout the day to
see how many steps you’ve taken and to motivate yourself to reach your daily step goal.
Tracking Your Steps
Your pedometer will track your steps. All you have to do is tap the screen and it will rotate
through different measures, including: current time, number of steps taken, approximate distance
walked, and approximate calories burned. This manual will show you pictures of what this looks
like.
We ask that you do the following:
1. At the end of each day, write down your number of steps you walked. We’ve provided
you with a tracking sheet for both your steps and other exercise.
2. Before or after each SHE session, go to the cyber center to “sync” your pedometer.
Syncing takes the number of steps you’ve walked and records them online. This is
especially helpful for you if you forget to write your steps down each day. Syncing just
requires that you press a button on the computer screen and wait a minute. But to be safe,
always try to remember to write your steps down!
We understand that this takes up some of your time, so we will be providing a “raffle ticket” to
you every week for keeping track of your steps walked and turning in your completed tracking
sheet. Two times during the SHE program, we will pick from these raffle tickets and award a gift
card prize.
Daily Step Goal
Step goals will be set based on the number of steps you take during the program’s first week. So,
if your average daily steps walked in your first week is 3,000 steps – your average goal for the
next week might be a 10% increase to 3,300 steps per day. Your goal should take into account
your physical abilities to walk more frequently. We hope you are motivated to move!

Session 1; Page 12

Session 1

Sometimes the smallest step in the right direction ends up being the
biggest step of your life.

Session 1; Page 13

Session 1

Fitbit Zip Pedometer Instructions

This is what your
Fitbit Zip looks
like8:

It is small, lightweight, and can be safely attached to your clothing.
Try to remember to take it off your clothing each night. That way, you wonâ&#x20AC;&#x2122;t accidently
forget to put it on the next day (or worse, accidentally wash it!)

All you have to do
is tap the Zip
screen to see the
different settings.9

Fitbit Zip Pedometer Instructions
The footsteps
are your number
of steps walked
for the day.

The “footsteps”
setting:

The “two points”
setting:

The “flame”
setting:

The two points
separated by
dots are
approximate
distance walked,
in miles.

The flame
setting is
approximate
calories burned.

Syncing Your Pedometer
It is very important that you write your steps walked each day on your tracking sheet (provided by
the SHE facilitator each week—and there are extras in your binder). However, we understand
that you might miss a day. If you miss writing the number of steps walked at the end of the day,
you won’t be able to see the amount on your pedometer when a new day begins. You will be able
to pull this information off the pedometer if you “sync” it by setting up the Fitbit software on your
home computer.

Session 1; Page 15

Session 1

Weekly Assignments
Please complete the following before the next class:
1. Wear your pedometer all the time.
2. Record your steps before you go to bed! These forms are located in the Daily Step
Tracker tab.
3. Take at least one walk each day.
4. If for any reason you are unable to attend next weekâ&#x20AC;&#x2122;s class, be sure to contact the
facilitator beforehand.

No matter how slow you go, you are still lapping
everybody sitting on their couch

form, and more
 Group Activity: Benefits of
exercise
 Questions From First Session
 Discuss Steps Log Assignments
 Long and Short-term Goal Sheets

40 minutes

< 5 minutes

Session 2; Page 18

Session 2

Session 2: Fitness
Using a Theraband
Therabands are a great tool for strength training, and have a number of benefits that traditional
dumbbells don’t provide. For example, therabands are easier to use, can provide greater muscle
power development, and are easy to travel with and store. Therabands also help prevent improper
form when exercising, which results in an exercise that is safer and more effective.
To begin any theraband exercise, make sure you have a good grip on the band:
1. Lay the band flat in your hand with the end toward your pinky finger.
2. Wrap the long end of the band around the back of your hand.
3. Grasp firmly.10

To change the resistance of a theraband (i.e., make it more or less
challenging), focus on tension.

Tip!
10

 Move the location of your grip on the band. Moving your grip

closer to the ends of the band will make the exercise easier (less
resistance); moving your grip toward the middle of the band will
make the exercise more challenging.
 Stepping on the band with both feet results in a more challenging
exercise (more resistance) than with just one foot.
 Change the amount of “slack” between your feet—more slack
between your feet results in a tighter band and more resistance.
Less slack equals less resistance.

Featured Exercise: Bicep Curls11
Your bicep muscle in the upper arm allows you to flex your arm when you lift something (e.g.,
boxes, grocery bags). They also support your ability to rotate your forearm, like when you turn a
doorknob.
How to: Sit on a chair with feet hip width apart. Step on
the theraband with both feet (so that the middle of the
theraband is between the feet) and hold each end of the
theraband with your hands. Keeping wrists straight, with
the palms facing either forward or toward your body,
pull on the theraband until fists are about five inches
away from your shoulders. Slowly lower the theraband
back toward the floor. You have completed one
repetition.
This exercise can be done from a seated, standing, or
lying position. If standing, follow the instruction above
but stand on the band with one or both feet (depending
on the desired resistance). If lying on your back, wrap
the theraband around an anchored item (e.g., pole; foot of your bed), and follow the instructions
above.

Tip!

When doing bicep curls:
 Bend at the elbow—NOT the wrist or the shoulder
 Don’t arch your back
 Never fully extend or lock out your elbows

Daily Fitness Log
Please refer to the Daily Exercise Log tab to track the exercises you learn in the SHE program.

While certain levels of cortisol are good for us, chronic stress causes the cortisol levels to elevate
to a point where it starts causing problems:
► Abdominal weight gain (“belly fat”)
► Sleep problems
► Depressed immune system
► Blood sugar abnormalities
High cortisol levels tell the body that it needs something with a lot of calories, the faster the
better. When we’re facing this type of situation, raw carrots and kale chips rarely come to mind.
Fortunately, there are ways to bring calm into your ‘being’, which has the wonderful effect of
reducing your cortisol response and levels, and those “the only thing that will work is a chocolate
milkshake and fries” cravings.
One of the very best ways to manage stress, reduce chronic stress, achieve a healthy level of
cortisol, and keep those cravings for high calorie, not-so-healthy, foods is to make meditation a
part of your everyday routine.

Session 2; Page 21

Session 2

Meditation
“Been there, done that”
“Already tried that”

Hold on. Don’t stop reading please. Meditation is not limited to taking 20 or so minutes each day,
isolating yourself, and repeating a special word, clearing your mind of thoughts, or doing
controlled counting or breathing. In fact, meditation can simply be about learning and practicing
MINDFULNESS.
Sarah McLean, a meditation teacher in Sedona, Arizona, says it so well in her book Soul
Centered: Transform Your Life in 8 Weeks with Meditation. Below is a summary that Prevention
Magazine published in which Sarah’s key messages about meditation are conveyed12:
Think You’re Not The Meditation Type?
Think again!

You can channel some Zen with a technique that fits your personality.
We get it. Telling you to meditate is a whole lot easier said than done. Sure, research links it to all
kinds of health benefits—stress relief, improved memory, and better blood sugar, to name a
few—but that won’t do you much good if your blood pressure spikes just thinking about sitting
still for five minutes. The good news is that this doesn’t mean you can’t meditate; you just haven’t
found the right fit.
“Everyone can meditate,”

says Sarah McLean, a meditation teacher in Sedona, Arizona, and author of Soul Centered:
Transform Your Life in 8 Weeks with Meditation. “Any activity can become a meditative
experience if you’re really present in the moment and engage your senses.”
How?

Simply slowing down and being mindful of what’s happening right now—rather than, say,
thinking about what you ate for lunch yesterday or whether you remembered to put your clothes
in the dryer—can calm your nervous system, says McLean. Your mind will drift, but that doesn’t
mean you’re doing it wrong. “It’s like training a puppy,” says McLean. “Stick with it and your
mind will settle down.”
Here’s how to channel some inner peace with a technique tailored to your personality.
► If you’re artsy…light a candle. “Concentrating on a flame can be a good way for visual
types to stay in the moment,” says McLean. Sit three feet from a flame at eye level, and
watch it closely for five to 10 minutes. Continue to bring your attention back to the flame
every time you notice your focus starting to drift away.
► If you’re a foodie…savor each bite. Focus on a small morsel, such as a raisin, strawberry,
or nut, and notice its shape, size, color, texture, and scent. Place it on your tongue, enjoying
the flavor and keeping it in your mouth for as long as you can, at least 20 seconds. Chew
slowly. “By turning your focus inward and concentrating on sensations such as taste and
smell, eating can feel like a new, exciting experience,” says McLean.
► If you’re athletic…take a hike. Try walking for 10 minutes without the iPod. As you
stroll (no rushing!), stare at the ground about three feet in front of you. Notice the sound of
your breath, focus on the physical sensation of the air on your skin, observe the texture of
the ground in front of you. “Over time, walking meditations can train your brain to better
focus on the here and now,” McLean says.
If you’re a word lover…find a mantra. Sometimes your mind just needs a place to rest.
Repeating calming words can give your mind that opportunity to chill. Find a quiet place and sit
with your back straight but not rigid. Set a timer for 10 to 15 minutes, and repeat words that will
help settle—rather than stimulate—your mind. Try saying “let” on an inhale and “go” on an
exhale, either out loud or silently to yourself. “It can help interrupt the monologue in your head
and naturally settle down your thinking process,” says McLean.
Breathing Exercise
Now that we’ve talked over how to manage your stress, let’s try a breathing exercise. This
exercise comes from a Time article13. We’ll start with a simple exercise.

Sama Vritti or “Equal Breathing”
How it’s done: Balance can do a body good, beginning with the breath. To start, inhale for a count
of four, then exhale for a count of four — all through the nose, which adds a natural resistance to
the breath.
When it works best:

Anytime, anyplace — but this is one technique that’s especially effective before bed.

Session 2; Page 24

Session 2

Session 2: Nutrition
Featured Food: Spaghetti Squash14
Also known as noodle squash, this winter squash is packed full of folic acid, potassium, vitamin
A, vitamin C, and beta carotene. It’s also full of manganese, which is essential for healthy bones
and sex hormone production, and helps with metabolism. Spaghetti squash is a low-calorie food
(about 40 calories per 1-cup serving), and can be substituted for pasta, works as a great side dish,
and is easy to cook.
How to cook:
The easiest way to cook a spaghetti squash is to cut the squash in half lengthwise and microwave
one half at a time. Place one half of the squash in a microwave-safe bowl; place a microwave-safe
plate or second bowl on top to form a
seal. Heat for 5-7 minutes. CAUTION!
The bowl will be extremely hot when
you remove it from the microwave.
Allow the first cooked half to cool while
you cook the second half.
Once the spaghetti squash is cooked,
scoop out the seeds and discard. Using a
fork, loosen the “spaghetti strands”
inside the squash and place the strands in
a clean bowl (if you have a difficult time
separating the strands from the squash,
microwave for an additional minute).
The spaghetti squash can be eaten as is, with some favorite seasonings and herbs (garlic, pepper),
sautéed with spaghetti sauce, or mixed with other favorites such as diced tomatoes, feta cheese,
basil, and black olives. For three delicious recipes, see Session 2 in your binder.

This recipe yields 8 servings. You can cut the
recipe in half by using 1 squash, 1/8 cup of olive oil,
and 2 cups of marinara sauce.

Instructions
Prepare the Spaghetti Squash. You can also prepare the squash in the oven:
1.
2.
3.
4.
5.
6.

Preheat the oven to 450 degrees Fahrenheit.
Split the squashes in half and scrape out seeds.
Line an oven tray with aluminum foil.
Season the spaghetti squash with olive oil, salt, and pepper.
Place flesh side down and roast for 30 to 40 minutes until fully cooked.
Remove from the oven and let rest until cool enough to handle.

Tip: You can prepare the squash in the microwave, as mentioned under the featured food
category.
Prepare the marinara sauce. While you are preparing the spaghetti squash, heat the marinara
sauce in a large sauté pan.
Combine. When squash is cool enough to handle, using a large kitchen spoon, scrape the
strands of squash from the inside of the skin. Toss the spaghetti squash in the pan with the hot
marinara for just long enough to get hot.

Final Thoughts
Serve and enjoy. For an extra treat – sprinkle some parmesan cheese on top!

This recipe makes 6 servings. So you can store this in the fridge for a healthy leftover meal!

Instructions
Prepare the spaghetti sauce. Preheat oven to 350 degrees Fahrenheit. Lightly grease a
baking sheet.
1. Place the squash with cut sides down on the prepared baking sheet, and bake 30
minutes in the preheated oven, or until a sharp knife can be inserted with only a little
resistance.
2. Remove squash from the oven and set aside to cool enough to be easily handled.
Tip: You can prepare the squash in the microwave, as mentioned under the featured food
category.
Prepare the sauce. While the squash is being baked (or microwaved), heat oil in a skillet over
medium heat. Cook and stir onion in oil until tender. Add garlic, cook and stir until fragrant,
two to three minutes. Stir in tomatoes and cook until tomatoes are warmed through.
Combine. Use a large spoon to scope the stringy pulp from the squash and place in a medium
bowl. Toss with the vegetables, feta cheese olives, and basil. Serve warm.

This recipe makes eight servings. Because it is
cold, you can store it in the fridge for leftovers
throughout the week.

Instructions
Prepare the Spaghetti Squash. Preheat an oven to 350 degrees Fahrenheit. Place the squash
halves into a large baking dish with cut-sides facing down. Bake in the preheated oven until
you can easily cut into the skin side with a knife, about 30 minutes; remove from oven and set
aside to cool.
Tip: You can prepare the squash in the microwave, as mentioned under the featured food
category.
Combine. After the squash has cooled, use a spoon to scrape out the stringy pulp from the
squash. Toss this together in a large bowl until evenly mixed.
Season. Stir the lemon juice and lemon zest together in a small bowl; slowly pour the olive oil
into the lemon juice mixture while whisking vigorously. Season with garlic salt and pepper;
drizzle over the spaghetti squash mixture and toss to coat. Refrigerate at least two hours
before serving.

Session 2: Group Share
Group Discussion
Group Activity: Group discussion on what the participants think are
some of the benefits of exercise.

Session 2; Page 29

Session 2

Weekly Assignments
Please complete the following before the next class:
1. Think about your short-term (next few weeks) and long-term (6-months to 1-year) health
and fitness goals. Fill in the goal forms from your binder and make sure to bring them
with you for the next session (Session 3).
2. Do the exercises you’ve learned at least 4 days in the next week, and use the Daily
Fitness Log to record your progress.
3. Read through Session 3 in your SHE binder.
4. Take at least one walk each day.
5. Wear your pedometer all the time.
6. Record your steps before you go to bed! These forms are located in the Daily Step
Tracker tab.
7. If for any reason you are unable to attend next week’s class, please contact the facilitator
beforehand.

It’s not who you are that holds you back, it’s who you think you’re
not.

Session 2; Page 30

Session 2

Short-term Goals
Write down at least two of your personal short-term fitness goals. What will you do in the next
week or two that will help make physical activity and healthier eating a regular part of your life?
Make sure your goals are measureable and concrete (e.g., “I will walk for at least 30 minutes
every day” is a much better goal than “I will walk more”).

I will …

I will …

I will …

I will …

I will …

I will …

Session 2; Page 31

Session 2

Long-term Goals
Write down at least two of your personal long-term fitness goals. What will you do six months, a
year, or two years from now? These goals will help make physical activity and healthier eating a
part of your everyday life, monitor your progress, and celebrate your success!
Your goals should be as measureable as possible (e.g., “I will walk a community 5K within six
months”).

Session 3: Fitness
Featured Exercise: Chair Dip
The tricep muscle is the large muscle on the back of the upper arm. This muscle is what allows
you to straighten your arm to open and close doors, jars, and drawers. It also helps you lift things
onto and off of shelves.
The pushing motion of the Chair Dip will strengthen
your upper arm muscles even if you are not able to lift
yourself up off the chair!19
How to: Sit in a sturdy chair with armrests with your
feet flat on the floor, shoulder-width apart. Keep your
back and shoulders straight, and grasp the arms of
chair with your hands next to you. Breathe in slowly.
Breathe out and use your arms to push your body
slowly off the chair. Breathe in as you slowly lower
yourself back down. You have completed one
repetition.

When doing chair dips:
 Keep your elbows close to your body-DON'T let them point out

Tip!

19

to the sides
 Keep your shoulders back and your chest "open" (i.e., don't let
your shoulders cave forward)
 Never fully extend or lock out your elbows
 If you do not have a chair with arms, try using the bottom step of
some stairs or another slightly elevated (but secure!) object. The
motion would be the same, but your hands would be on the front
edge of the step with fingers facing forward.

Chair Dip [photograph]. National Institute on Aging at NIH. Retrieved from

Daily Fitness Log
Please refer to the Daily Exercise Log tab to track the exercises you learn in the SHE program.
Alternative to chair dip if this exercise bothers your shoulders:
Triceps pushdown with theraband
Tie the theraband so that there is a loop or a knot in the middle. Attach the loop or knot to a
secure object, or shut a door on the knot to hold it in place. The band should be attached at a
place that is above your head.
NOTE: The theraband can also be wrapped around an anchored object, such as a pole or
column.

1. Stand so you face the place where you have secured the band. Hold one end of the band
in each hand, with your elbows forming a 90 degree angle.
2. Keep your elbows tucked in at your sides.
3. Slowly pull/push the bands down until your arms are straight at your sides. Make sure
you keep your elbows close to your body as you push down.
4. Return slowly to your starting position. You have completed one repetition!

Session 3; Page 36

Session 3

Session 3: Stress Be Gone
Stress management is an important component of your physical and emotional health. WebMD20
provides a list of things that you can do to help manage your stress.












How to Reduce Stress and Achieve Emotional Balance
Exercise regularly. Exercise reduces stress, improves mood, and boosts overall health. It
also helps you sleep better.
Build a support system. For some people, becoming part of a religious community helps
reduce stress. For others it may be diving into a swim club, or a sewing circle. But
wherever your find them, solid friendships help you feel warmth, security, connection.
Keep a positive attitude. Look for silver linings and good news. Make a gratitude list.
Let go of negatives. Accept that there are things you cannot control.
Be assertive instead of aggressive. Instead of becoming angry, defensive, or passive,
assert your feelings, opinions, or beliefs.
Find ways to relax. Learn to meditate. Try relaxation tapes and CDs. Listen to the great
music of classical composers.
Develop new interests. Having a sense of adventure can help you reduce stress. Tune in to
your dreams. Find things to be passionate about. Find a hobby. Be creative!
Get enough rest and sleep. When you're under stress, your body needs time to recover.
Give it the rest it needs.
Eat healthy, balanced meals. Your body needs good nutrition to fight the effects of
stress. Also, don't rely on alcohol to quiet your anxiety.
Volunteer. When you commit yourself to helping others, you find purpose. You take the
focus off yourself, but you achieve a feeling of accomplishment.

As you can see, this list includes items we already cover in the SHE program! For this session,
we’re going to focus on some of the ways you can relax. As suggested above, you can find ways
to meditate, such as listening to relaxing music.
Another method of meditation and relaxation is yoga. There are many yoga techniques that you
can do anywhere. Below is a “facial yoga” technique that you can use to help yourself relax.
This sample comes from Yoga Abode21.

Sample of Warm Up, Massage, and Comfort Facial Yoga: Eye Palming
Find a comfortable seated position, either on the floor, on a cushion or in a chair. Sit with your
back straight. Begin with your eyes closed. Focus on your breath as it moves in and out of your
nostrils. Cool air in, warm air out. Rub your palms together very fast until they feel warm. Then
cup them over your closed eyes. Repeat. Benefits: Soothes the optic nerve, eyes and area around
the eyes.

Session 3; Page 38

Session 3

Session 3: Nutrition
Featured Food: Kale22
Kale is known as one of the healthiest
vegetables on the planet—one cup of this
superstar vegetable contains only 33 calories
but packs over 200% of your daily Vitamin A,
134% of your daily Vitamin C, and almost
700% of your daily Vitamin K! The
antioxidants in kale have anti-cancer benefits,
some of the compounds in kale are great for
eye health, the fiber in kale aids in digestion,
helps lower cholesterol, and reduces the risk
of heart disease, and the omega-3 fatty acids
in kale fight against arthritis, asthma, and autoimmune disorders. Eat up!!
How to cook: Kale is a versatile vegetable that can be eaten raw, sautéed, baked, or steamed. To
prep the kale before cooking, remove the tough stems (the leaves can be pulled right off) and rinse
thoroughly. The smaller the kale leaves, the younger the plant is and the milder the taste will be.
Some simple ways to prepare kale include:
► Make a simple salad with a bunch of thinly sliced raw kale, red pepper, onion, raisins, and
your favorite salad dressing.
► Toss two cups of chopped kale with a little salt and some lemon juice, put in a microwave
safe bowl, cover the bowl with a paper-towel and microwave for about two minutes.
► Braise chopped kale and apples (sauté with olive oil until kale is wilted), garnish with
chopped walnuts, and add a splash of balsamic vinegar.
► Toss whole-grain pasta with sautéed chopped kale, pine nuts, feta cheese, and a little olive
oil.
► Cover and cook a pound of chopped kale with a few garlic cloves and two tablespoons
olive oil for five minutes; season with salt, pepper, and a tablespoon of red wine vinegar.
► Make kale chips by slicing kale into bite-size pieces, toss with a drizzle of olive oil and a
pinch of salt, and bake in the oven for 10-15 minutes at 350 degrees Fahrenheit.
► Blend a cup of raw kale leaves in a smoothie with two frozen bananas, ½ a teaspoon of
vanilla, 1 ½ cup of skim milk, and a tablespoon of honey. Throw it all in a blender and go!

This yields six servings. Make it for friends and family or refrigerate/freeze it for future
leftovers!

Instructions
1. Heat large pot over medium-high heat. Add olive oil to pan and swirl to coat.
2. Add onion, carrot, and celery and sauté six minutes or until tender. Stir in ¼ teaspoon
salt and garlic; cook one minute.
3. Stir in the four cups of vegetable broth and kale. Bring to a boil; cover, reduce heat, and
simmer three minutes or until kale is crisp-tender.
4. Add cannellini beans, black beans, and pepper to the soup. Bring to a boil; reduce heat,
and simmer five minutes. Stir in the remaining ¼ teaspoon of salt, the vinegar, and
rosemary.
5. Serve hot and enjoy!

This yields four servings. Great for a dinner and some leftovers throughout the week! The
recipe requires just one pan for easy clean up.

Instructions
1. Sprinkle both sides of chicken with salt and pepper. Heat oil in a large nonstick skillet
over medium-high heat.
2. Add chicken; cook five minutes or until lightly browned.
3. Turn chicken and cook six minutes or until chicken is done.
4. Stir in vinegar, honey, and kale; cook just until kale is wilted. Remove from heat, sprinkle
with basil just before serving.
5. Serve hot and enjoy!

Example Coping Strategies
 Squeeze in short bouts of physical activity (10 minutes of city or



I just don’t have
the time




My family/friends
influence my
unhealthy
behaviors







I don’t have the
energy to cook or
exercise





I’m just not that
motivated to
change






mall walking)
Schedule specific time slots for healthy activities (e.g., 30-minute
time slot on Mondays, Wednesday, and Fridays for walking;
healthier cooking on Tuesdays and Thursdays)
Work increased physical activity into your daily routine (e.g.,
park farther away; take stairs rather than the elevator; do
resistance exercises while watching TV; walk to dinner with
friends)
Consider using pre-prepared salad greens and vegetables (diced
or pre-cut) or precut meat to save time. Another option is having
healthy frozen ingredients on hand (frozen chicken, fish,
vegetables, fruit).
Plan ahead! Make larger healthy meals and freeze some, or plan
out meals in advance (sometimes the planning is more
overwhelming than the cooking!)
Take a cooking class with a friend or loved one
Invite friends and family to participate in physical activity with
you
Plan social activities involving exercise (walking group)
Create a “contract” with family/friends that shows how
committed you are, and ask them to support you in your efforts
to become healthier
Be prepared by laying out workout clothes (or ingredients) the
night before
Set realistic expectations—you don’t have to run a marathon to
be healthy! Pencil in a walk around the block each night before
or after dinner. Start with one “healthier meal” each week.
Plan activities and healthy cooking for times of the day when you
have the most energy (are you a morning bird?)
Make yourself more accountable by becoming healthier with a
buddy
Plan ahead and make living healthier a normal part of your daily
routine. Things that begin with motivation continue due to habit!
Choose activities and foods you really enjoy
Set small, attainable goals (eat two pieces of fruit per day)
Have healthy snacks readily available (in a purse or car, in your
kitchen) so that you are less tempted to use vending machines

Session 3; Page 44

Session 3

Barrier

Example Coping Strategies
 Don’t completely give up all of the “treats” you have always

I don’t want to cut
out my favorite
foods




I don’t know how
to exercise
properly or cook
healthy foods





Healthy foods and
gym memberships
are expensive






It’s too
cold/hot/rainy to
exercise outside.

loved—just remember moderation. Limit your treats to a single
serving one or two days per week.
Substitute ingredients in your favorite dishes with healthier
options (e.g., sauté with olive oil rather than butter; use
applesauce in a cake mix rather than oil; reduce sugar by adding
some vanilla; use herbs and spices rather than table salt).
Start with recipes, cooking tips, and exercises included in the
SHE program
Start small—pick a new veggie each week and try different
cooking methods; look online for recipes
Try online videos that walk you through exercises (SPARK
people is a great resource), or join a local cooking class
Try replacing one or two meat-based meals per week with less
expensive and healthy vegetable, bean, or whole-grain based
meals
Buy store brands and shop in the bulk foods aisle
Take advantage of exercises you can do without gym equipment
(e.g., using the theraband; walking)
Look for frozen fruit and vegetable options as these are often
more affordable than fresh food options
See if your local gym or YMCA/YWCA offers subsidized
memberships based on ability to pay

 Look for opportunities to exercise indoors, like using your

theraband, walking around a mall or store, or using the pool at a
local recreational center
 Learning to ignore hunger signals is very common (we are taught

I eat when I
become stressed,
depressed, bored,
or overwhelmed.

at a young age to finish our plate or eat based on the time of day
rather than hunger). Retrain yourself to recognize hunger signals
such as hunger pangs and feelings of fullness/satiety. Keep a
food diary for one week recording what you eat, at what time,
and how hungry you were when you began the meal/snack. On a
scale from 1-10, with 1 = “I am starving/dizzy” and 10 = “I am
so full I feel sick”, we should eat when we are around a 3 or 4
(starting to feel hungry or stomach beginning to growl).
 Eat slowly. Stop a quarter of the way through your snack or meal
and ask yourself how hungry you still are. If you are still hungry,
stop again halfway through and check your hunger level.
 When you eat, your focus should be on the food. Not the
television or a book. Think about what you are eating and how it
tastes.

Session 3; Page 45

Session 3

Goal-setting
Individual goal-setting can be a great way to increase a participant’s success in the SHE program.
Setting (and meeting) realistic goals can increase a participant’s self-efficacy (her belief and
conviction that she can successfully perform a given activity), which will directly affect program
experience and adherence. For example, research has shown that exercise self-efficacy is an
important predictor of the adoption and maintenance of exercise behaviors.
Group Activity: Divide participants into small groups of 4-5 to discuss
their anticipated challenges with becoming healthier and to
brainstorm about individual goals. Have participants share the “Shortterm Goals” and “Long-term Goals” that they completed at home in
their groups.

Session 3; Page 46

Session 3

Weekly Assignments
Please complete the following before the next class:
1. Do the exercises youâ&#x20AC;&#x2122;ve learned on at least four days in the next week, and use the Daily
Fitness Log to record your progress.
2. Read through Session 4 in your SHE binder.
3. Make at least one of the featured recipes.
4. Take at least one walk each day.
5. Reach your personalized daily step goal.
6. Wear your pedometer all the time.
7. Record your steps before you go to bed! These forms are located in the Daily Step
Tracker tab.
8. If for any reason you are unable to attend next weekâ&#x20AC;&#x2122;s class, please contact the facilitator
beforehand.

I am doing this for the smile I will have when I reach my goal.

Session 3; Page 47

Session 4

Session 4; Page 48

Session 4

Session 4
Activities
Weigh In

Weigh yourself when you get into the
room.

15 minutes

Fitness

Featured exercise

15 minutes

Stress Be Gone

Neck and shoulder stretch

10 minutes

Nutrition

 Featured food
 “Healthy” foods that are

15 minutes

unhealthy
Group Discussion

Who are we?

35 minutes

Assignments

Discuss weekly assignments

< 5 minutes

Session 4; Page 49

Session 4

Session 4: Fitness
Featured Exercise: Lateral Leg Raise27
Your hip and butt muscles (“hip abductors”) are
critical for just about every lower body movement
you make, from sitting to walking to climbing the
stairs. Keeping these muscles strong also helps to
keep your pelvis and hips in better alignment, and
can decrease knee pain.
How to: Stand behind a sturdy chair (or
countertop) with feet slightly apart, holding on for
balance (you can hold with one hand if you’d like
to increase the balance challenge). Slowly lift one
leg out to the slide, keeping your toes facing
forward. The leg you are standing on should be
slightly bent. Slowly lower the lifted leg. You’ve
completed a
single
repetition on one side—complete 15 on this side and switch
to the other leg. Make sure to do an even number with each
leg!28
Variations: This
exercise can also
be done from a lying position or with a theraband while
standing. If lying down, lay on your side with the leg
nearest to the floor bent at the knee. Slowly lift the other
leg about 12-18 inches from the floor, hold for a second,
and lower.
For a more challenging version of this exercise, use your
theraband while standing:

27

Lateral leg lift [photograph]. National Institute on Aging at NIH. Retrieved from

28

Side leg raise [photograph]. National Institute on Aging at NIH: Exercise & Physical Activity. Retrieved from

► Option 1: Step on the theraband with both feet (so that the middle 12 inches of the
theraband are between the feet) and hold each end of the theraband with your hands. Bring
your fists to rest on the side of each hip, and step about six inches to the right with your
right foot, followed by the left foot. To complete the repetition, step about six inches to the
left with your left foot and then with your right foot (side steps).
► Option 2: Tie the theraband in a loop about 15 inches in diameter, knotting it tightly. Place
the looped band around your lower legs and step from side to side.

Daily Fitness Log
Please refer to the Daily Exercise Log tab to track the exercises you learn in the SHE program.

Session 4; Page 51

Session 4

Session 4: Stress Be Gone
Today weâ&#x20AC;&#x2122;re going to work on a technique meant to help you release the tension you hold in your
shoulders! This comes from Self magazine29.

Neck and Shoulder Stretch
Sitting tall, clasp your right hand beneath the right side of your chair. Reach your left hand to the
earth at a diagonal. Relax the left ear to the left shoulder. Lean left until you feel a gentle stretch
in the right side of your neck and top of your shoulder. Breathe and relax both shoulders away
from the ears keeping your heart lifted. Hold for 15 to 30 seconds and repeat on the opposite side.

Session 4: Nutrition
Featured Food: Easy Snacks
Having healthy and easy snacks on hand is crucial for maintaining a healthy lifestyle! A simple
snack can be filling, full of important nutrients, and can prevent you from snacking on less
healthy options. Some options for easy snacks include nuts, fruits, vegetables, yogurt, granola,
hummus, and cheeses. These options are healthy and good for your body. For example, if you
are able to consume them, nuts are an important part of a heart-healthy diet. According to the
Mayo Clinic, nut consumption may reduce your risk of developing blood clots that might cause
heart attacks. Nuts include heart-healthy elements like unsaturated fats (the â&#x20AC;&#x153;goodâ&#x20AC;? fats), omega3 fatty acids, and fiber. Some good nut options include walnuts, almonds, macadamia nuts,
hazelnuts, and pecans.
TIP: If you have problems with joint inflammation, raw nuts and seeds
(such as almonds and walnuts) are an anti -inflammatory food.
How to make:
There are many ways that you can make some of these easy snacks fun and delicious! Some
options include:
1. Trail mix! Gather some healthy options like almonds, dried cranberries, and some seeds
for this energy-packed and healthy snack. Pack this in serving size bags for an easy
snack to carry around with you in case you get hungry.
2. Mixing yogurt & granola. If you can eat yogurt, this snack has many health benefits. For
example, it may help to prevent osteoporosis because of the beneficial effect of calcium
on bone mass. Make sure to choose a yogurt that is low- or non-fat. Plain yogurts are
also less likely to have added sugars (if you buy plain, you can liven your yogurt up with
some fresh fruit like blueberries or cut strawberries). When you choose a granola, look
for low-sugar and low-fat granolas. Adding this crunch to your yogurt makes it an even
tastier snack.
3. Mix cottage cheese with fruits! If you can eat cottage cheese, choose low or non-fat
cottage cheese and mix it up with a variety of different fruits, including melons,
strawberries, tomatoes, and avocados.

Session 4; Page 53

Session 4

Healthy foods that are unhealthy
Supermarkets are full of foods that seemingly promise to improve your health and your waistline,
but some of the buzz words and “health” foods thrown around by companies are nothing more
than marketing strategies. The following table talks about some of these foods, and healthy
options you can consider instead.

“Health”
Food

Why It Is Unhealthy

What To Eat Instead

Diet soda

The “sugar” in diet drinks makes
your body think it is consuming
something sweet, which triggers
your body to crave sweet
things—so you may find yourself
eating more sugary or
carbohydrate-rich snacks to
respond to the craving. Not to
mention, studies have shown that
diet soda consumption is
correlated with weight gain!

Energy bars

Many energy bars are loaded
with as much sugar as you’d find
in a can of soda, high levels of
saturated fat and salt, and are no
healthier than a traditional candy
bar.

If you’re looking for an easy snack that
comes in bar form, look at the ingredients.
There are some that are packed full of
healthy vitamins and nutrients without the
added sugar, fat, and salt. Try to keep it
below 200 calories and 10-15 grams of
sugar per bar.

Frozen
Yogurt

Frozen yogurt often contains a lot
of sugar, and toppings pack in a
lot of calories (a 16 oz. serving of
frozen yogurt with some banana
and coconut flakes tops 500
calories!).

Regular yogurt contains live, active
cultures that can help keep the bacteria in
your digestive tract healthy—look for
frozen brands that maintain these benefits
(e.g., Stonyfield Organic or Pinkberry).
Stick with small serving sizes, and if you
need toppings, consider fresh fruit!

Drink more water! And if you need a little
flavor, try pure coconut water in place of a
diet soda, or add a squeeze of lemon or
lime and a little honey to your water.
If you need the “fizz”, consider plain
seltzer water. Opt for plain and add some
fresh fruit if you want some flavor, as preflavored seltzer can be packed with sugar
and calories.

Session 4; Page 54

Session 4

“Health”
Food

Granola

Juice

Low-fat and
fat-free food

Why It Is Unhealthy

What To Eat Instead

Granola is packed full of healthy
things like fiber, potassium, and
protein. However, it tends to carry
large amounts of trans fats and
sugar, and the serving sizes are
often so small that we eat double
or triple what we should in a
single serving. Plus, many
granola treats and cereals have
sugar-coated fruit or chocolate
pieces added to them.

If you like a little granola in your morning
cereal, mix it with a low-sugar cereal
option. You can also look for the “naked”
granola mixes, which contain whole-grain
oats and no artificial flavors,
hydrogenated oils or high-fructose corn
syrup. Read the ingredient label, and
steer clear of any granola mixes that have
corn syrup in its top three ingredients.

Sugar is sugar, and juice packs
about the same amount as soda
does (lemonade often has more
sugar than soda). And juice can
quickly raise blood sugars, which
can be dangerous for diabetics.
Even 100% juice, with no “added”
sugars, is naturally high in sugar.

In order to make up for flavor lost
due to decreased fat content,
many of these foods pack in the
calories, sugar, salt, and
chemicals. And in some
instances, the “fat-mimicking”
chemicals added to the products
for flavor can cause intestinal
cramps and diarrhea.

Save your calories for something you can
eat—not drink! Drink water or skim milk
rather than juice.
And if you still need your juice fix, do it in
moderation (e.g., with breakfast on
weekends only), and stay away from fruit
cocktails or mixes with added sugars. Or
better yet, add a little fruit to your water!
You can also cut your juice in half with
plain seltzer water, which will add a nice
fizz.
Before eating a low-fat or fat-free food,
make sure it isn’t loaded with sugar or
additives, and that it’s lower in calories
than its traditional counterpart.
Or, focus on healthy “good” fats rather
than no (or reduced) fats.
Good fats: Canola and olive oil;
avocados; olives; nuts; fatty fish (salmon,
tuna, sardines)
Bad fats: saturated fats such as full-fat
dairy or beef and pork; trans fats like in
margarine, candy bars, processed or fried
foods, and fast foods.

Session 4; Page 55

Session 4

“Health”
Food

Why It Is Unhealthy

What To Eat Instead

Muffins (bran
or other)

Most commercially sold bran
muffins contain about 800
calories of pure sugar and fat—
more than many doughnuts!

Oatmeal is a great substitute for muffins,
bagels, and doughnuts. You can get
much of the same sweet taste without all
of the added sugar (plus oatmeal is full of
fiber and antioxidants, prevents weight
gain, prevents the development of breast
cancer, and can reduce high blood
pressure). Cook half a cup of oatmeal
with hot water. Add half an apple
(chopped), some cinnamon, and a
teaspoon of brown sugar. Switch it up
with some blueberries to keep it
interesting.

Pre-made
smoothies

Smoothies can be extremely
healthy and include ingredients
like skim or soy milk, fresh fruit,
and yogurt. But some pre-made
smoothies may have more
calories than a cheeseburger due
to added sugars and syrups. And
some have an entire day’s worth
of fat and calories!

Keep it simple! Opt for smoothies that
contain minimal ingredients (e.g., non-fat
milk and frozen fruit). Or make your own!
Healthy smoothie recipes will be
discussed in the second half of the SHE
program.

Sports and
energy drinks

Sports drinks are often a source
of artificial flavors and colors,
caffeine, and LOTS of sugar (and
calories!!). Plus, these drinks may
contain unregulated stimulants
like taurine and guarana, which
can be dangerous for your heart.
And if you drink the sugar-free
kind, read about diet soda,
above!

Trail mix

Many trail mixes you buy at the
store are filled with candy-coated
pieces, deep-fried bananas, and
sugared fruits.

Water! And if you need a little flavor, try
pure coconut water in place of a sports
drink, or add a squeeze of lemon or lime
and a little honey to your water.
If you are drinking the energy drink for an
exercise pick-me-up, consider some of
the super foods that do the job, like
bananas and raisins.

Look for healthy trail mix options without
all the added candy, chocolate chips, and
salt-covered nuts. “Raw” versions are
great. Or make your own! Pick up some
raw almonds, cashews or walnuts, a

Session 4; Page 56

Session 4

“Health”
Food

Why It Is Unhealthy

What To Eat Instead

And because people tend to view
trail mix as healthy, they eat
much more than a single serving.
Often, a single serving of the
unhealthy trail mix is only about
3 tablespoons and has nearly
200 calories.

Five Ingredients for Making a Healthy Trail Mix31
Trail mix is a great snack because it packs a caloric punch, but doesn’t take up a lot of space.
When going on a long walk or hiking, or just spending a long day away from home, trail mix can
easily fit into a backpack or purse and give you the energy you need when your resources run low.
But, not all mixes are created equal—some are just sugary snacks that provide little besides sugar
and fat. Make the most of this healthy snack by making your own mix with these five ingredients:
1. Almonds: Almonds are full of heart-healthy monounsaturated fats and muscle-building
protein. They are also high in vitamin E and dietary fiber. Almonds are an excellent
source of energy and can be included whole or sliced. Stay clear of salted varieties that
might make you feel extra thirsty out on the trails.
2. Dark Chocolate: Trail mix is supposed to provide your body with the calories and
nutrients necessary to keep you moving. A smattering (keep the amount small!) of dark
chocolate chips is a great way to add a little sugar and a healthy dose of antioxidants to
the mix. A little bit of the sweet stuff helps raise lowered blood sugar levels and gives the
body energy it can use right away. But, you don’t want the whole bag to be sugary, so
don’t overdo it. Unlike milk chocolate or sugar-coated candies, dark chocolate has a
strong, rich flavor and a little bit goes a long way.
3. Seeds: Seeds are a great way to add variety to your trail mix while also adding healthy
fats and protein. Toss together unsalted sunflower and pumpkin seeds; just be sure
they’re shelled ahead of time. To get a dose of heart-protecting Omega 3 fatty acids,
sprinkle on freshly ground flax seeds. The human body cannot produce Omega 3 fatty
acids, so we need to get these essential nutrients from food sources. Besides being
beneficial to our hearts, they also help our brains and may even ward off or improve
depression.
4. Unsweetened Fruits: Whether you want to stay true to the classics and add raisins to your
trail mix or try something new and go with dried cranberries or apples, stay clear of
sugar-coated, sweetened varieties. Dried fruits provide vitamins and minerals, but also
contain fructose, a natural sugar. They are naturally sweet and satisfying so added sugars
are only adding empty calories. Check ingredient labels to make sure sugar is not listed.
For a truly tasty treat, chop up dried pineapple and apricots.
5. Oats: Oats are high in fiber and have been shown to help reduce cholesterol and protect
the body from heart disease. If you’re making your own trail mix, toast rolled oats in the
oven on a baking sheet. Flavor with a few drops of vanilla extract or a sprinkle of
cinnamon.
Trail mix is a great snack if you pack it full of healthy ingredients and stay clear of overly
sugared fruits and candies. Because it’s made to provide lots of energy (calories) in a small
serving, be sure to watch your portion sizes so you don’t go overboard.

many stores have a ripe avocado section. You
can tell if an avocado is ripe if it is soft when
you gently squeeze the avocado. If you want to
wait a few days, buy some firmer avocados.
 To preserve avocados, when they are perfectly
ripe, move them to the fridge, uncut.
 Low-fat cottage cheese

Instructions
1. Cut an avocado in half. Use the side without the pit, and save the other half for later
since the pit can help keep the green flesh from browning.
2. Fill the hole with two ounces of low-fat cottage cheese.
3. Use a spoon to scoop bites right out of the avocado peel. You don’t even need to bother
with dirtying a dish.

Final Thoughts
This is also a great dish to mix in a bowl. Simply cut up your avocado, scoop it into a bowl, and
mix in some cottage cheese. Experiment by adding some diced tomatoes, cut celery, and
cucumbers!

Session 4: Group Share
Who Are We?
As a member of a SHE group, we are building our own small community. This community
provides a safe environment for learning and for sharing our triumphs and our struggles in
improving our health. It also provides an opportunity for each participant to share her ‘story’, if
she so chooses. In sharing personal information about who we are, we help to strengthen the SHE
community and to speak increasingly openly about our struggles in becoming healthy…. with the
expectation that within the group there may then be experiences offered that suggest ways to
overcome these struggles.
As we talk about Who We Are, each participant is given the opportunity to offer information
about who they are…. background that sheds light on how she has ultimately come to be part of
this group of older lesbian women striving to improve their health and weight.
The basic ground rules are:
► Respectful listening. Each speaker must always be allowed to complete their thoughts
without interruption.
► What each participant chooses to share is up to her. It can be quite brief or more
comprehensive. No one should speak initially for more than about 3 minutes, because of
time constraints.
► It is perfectly all right to choose not to share anything. “I’ll pass for now” is all that needs
to be said.
► This is a ‘private’ community of SHE women. What is shared in this group, stays with the
group. Participants agree that each person can speak for herself outside of the group, but no
one speaks for or about another unless permission has been specifically given to do so.

Session 4; Page 61

Session 4

Weekly Assignments
Please complete the following before the next class:
1. Do the exercises you’ve learned on at least 4 days in the next week, and use the Daily
Fitness Log to record your progress.
2. Complete the “Trying New Foods” worksheet.
3. Read through Session 5 in your SHE binder.
4. Read through the Cooking Tips in the Tips & Tricks tab of your binder.
5. Make at least one of the featured recipes using healthy snacks.
6. Take at least one walk each day.
7. Reach your personalized daily step goal.
8. Wear your pedometer all the time.
9. Record your steps before you go to bed! These forms are located in the Daily Step
Tracker tab.
10. If for any reason you are unable to attend next week’s class, please contact the facilitator
beforehand.

Do not give up what you want most for what you want at the
moment.

Session 4; Page 62

Session 4

Trying New Foods
Before the next session, choose at least one â&#x20AC;&#x153;unhealthyâ&#x20AC;? food each day and replace it with a
healthy alternative. Record how the replacement made you feel (e.g., was the taste satisfying, or
did you still crave the food you were trying to replace?).

Unhealthy Food(s)

Healthy
Replacement(s)

What did I think about the
replacement (e.g., was it
satisfying, easy to prepare,
etc.)?

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Session 4; Page 63

Session 5

Session 5; Page 64

Session 5

Session 5
Activities
Fitness

Featured Exercise

35 minutes

Stress Be Gone

Stretching (Combined with Exercise)

--

Nutrition

 Featured Food
 Portion Sizes

15minutes

Group Share

 Catching up on last week
 What’s in a label?

40 minutes

Assignment

Discuss weekly assignment

<5 minutes

Session 5; Page 65

Session 5

Session 5: Fitness
Featured Exercise: Stretching
To avoid injury, stretching is an important part of everyday activity and is often overlooked.
Stretching can improve flexibility and range of motion, reduce injuries, and increase your energy.
Stretching just makes you feel better!
To avoid injury, you should never stretch “cold” muscles, but after your muscles are warm,
stretching can complement resistance or aerobic exercise, or even serve as its own exercise
routine. To warm up your muscles:
► Walk in place for two minutes, and then
► Reach up to the ceiling, alternating arms, for two minutes (inhale when you reach an arm
up, and exhale when you lower it).
How to
The stretches featured in this section can be done with a chair, a theraband, the wall, and the floor.
Remember to focus on your breathing while you stretch, imagining your breath filling the muscles
you are stretching. The following stretches are discussed:
To Be Done by the Class:
► Chest Opener
► Seated Twist (Shoulders and Lower Back)
► Arm Reach and Rotation (Shoulders and Upper Back)
► Standing Quad Stretch (Front of Thigh)
To Be Demonstrated for the Class:
► Wall Climb (Shoulders and Chest)
► Towel Reach (Shoulders and Upper Arms)
► Hamstring Stretch (Back of Thigh)
► Laying Down Quad Stretch (Front of Thigh)
► Full Body Buddy Stretch

Session 5; Page 66

Session 5

Chest Opener33
Sitting tall in a sturdy chair, keep your shoulders relaxed and away from your ears. Start with your
arms stretched in front of you, palms together. Inhaling, slowly stretch your arms out to the sides,
opening the chest with a â&#x20AC;&#x153;welcomingâ&#x20AC;? breath. At the end of the stretch, squeeze your shoulder
blades together, opening the chest even more. Slowly exhale and bring the hands back together in
front of you, returning the palms together.
A nice variation of this stretch is to stand next to a wall, with the wall to your left or right side
(depending on which side you are stretching). Place your hand flat on the wall (at shoulder height)
with your arm extended, with the fingers either pointing toward the ceiling or angled toward the
back of the body. Sometimes, simply trying to keep your hand flat against the wall is a great
stretch. If you do not feel a stretch with the arm straight and the hand flat against the wall, slowly
turn your body away from the wall while keeping the hand flat on the wall. Hold this stretch for a
few seconds, and lower the arm. Switch sides.

33

Chest opener [photograph]. National Institute on Aging at NIH. Retrieved from

Seated Twist (Back and Shoulders)34
The lower back is often a source of pain—it becomes tight with everyday activities like sitting at a
desk or in the car, poor posture, tight hip and thigh muscles, and weak abdominal and butt
muscles. Additionally, the upper body places a lot of weight on the small bones of the lower back,
as well as their spongy cartilage “discs”, which can cause the discs to gradually wear away and
shrink (degenerative discs).
The seated twist is a great way to get blood flowing to the lower spine, improving mobility and
posture. It also stretches the shoulders and hips.
Start by sitting in a sturdy chair, feet hip width apart and firmly on the ground. Place the right
hand on the outside of your left knee. If sitting in an armed chair hold onto the left arm with your
left hand; if in an armless chair, hold onto the left side of the seat with your left hand. Sit tall
(lengthen the spine), inhale, and as you exhale, slowly twist your body to the left. Keep your legs
and knees stationary!
Slowly return to face forward, and repeat on the other side.

34

Seated twist [photograph]. National Institute on Aging at NIH. Retrieved from

Arm Reach and Rotation (Shoulders and Upper Back)35
Just like the lower back, the upper back and shoulders become stiff with many daily activities, and
are often a source of poor posture (which also affects your ability to breathe!). A simple stretch
that will loosen these muscles is the arm reach and rotation stretch. Begin by sitting in a sturdy,
armless chair with your feet flat on the floor. Hold your arms in front of you at shoulder height
with palms facing outward. Relax your shoulders, keep your upper body still, and reach forward
with your hands. Stop when you feel a stretch or slight discomfort.
As your flexibility increases, try crossing your arms and interlacing your fingers. This will give
you a deeper stretch.

35

Arm reach and rotation [photograph]. National Institute on Aging at NIH. Retrieved from

Quad Stretch36
The quadriceps muscle (“quads”) runs
along the front of your upper thigh.
Tight quads lead to chronic posture
issues, lower back pain, and a
misaligned pelvis. To stretch the
quads, lie on your side with legs
straight and knees together. Rest your
head on your arm. Bend your top
knee and reach back and grab the top
of your foot. If you can’t reach your
foot, loop a resistance band, belt, or
towel over your foot and hold both
ends. Gently pull your leg until you
feel a stretch in your thigh. Repeat on
the other side!
For a deeper stretch, hold closer to your ankle rather than the top of your foot, and flex the foot
during the stretch (i.e., point it toward the other foot). Alternatively, do the stretch standing up.
Hold onto the back of a sturdy chair or countertop and position your weight on your right foot.
Bending the left knee, slowly raise
the left foot up behind the body and
grab onto the top of the foot with
your left hand. Flex the toes of your
left foot toward the ground. Slowly
lower the leg back to the floor, and
switch sides.

36

Quad stretch [photograph]. National Institute on Aging at NIH. Retrieved from

Wall Climb (Shoulder and Chest)37
This stretch will help with the muscles you use to reach above your head (e.g., to put dishes away
on a shelf). Start by placing your hands on a wall, shoulder width apart. Your feet should be about
18 inches away from the wall. Slowly
walk your hands up the wall until
your arms are as straight as you can
comfortably get them (but remember,
never lock out your elbows). Once
your hands are both as high as you
can comfortably reach, hold the
stretch for a few seconds, letting your
chest lean slightly forward, and
slowly walk the hands back down
until they are at shoulder height
again.

37

Wall climb [photograph]. National Institute on Aging at NIH. Retrieved from

Towel Reach (Shoulders and Upper Arms)38
This stretch works on the muscles you
use when you reach for your seatbelt,
or to fasten your bra. Using a towel or
theraband, hold one end with your
right hand and the other end with
your left hand. Start by placing the
left hand behind the small of your
back (palm facing away from you)
and the right hand behind the top of
your head (palm facing toward your
head). Slowly lower the towel or
theraband until your left hand is near
the top of your buttocks and the right
hand is near your neck. Hold for
several seconds and return to the
starting position. Repeat as
comfortable, and switch sides.
Hamstring Stretch39
Your hamstring muscle runs along the back of your upper leg. This muscle is commonly tight,
and a tight hamstring often leads to low back pain and knee problems. To stretch this muscle, lie
on your back with left knee bent and left foot flat on the floor. Raise your right leg, keeping the
knee slightly bent. Reach up and grasp your right leg with both hands, keeping your head and
shoulders flat on the floor. Gently pull your right leg toward your body until you feel a stretch in
the back of your leg.
If you have a hard time reaching your
raised leg, try using the theraband or a
towel for leverage. Place the band/towel
around the lower part of your raised leg,
hold onto each end of the band/towel
with each hand, and slowly pull the
band/towel back toward your head.
Another option is to do the stretch from a
seated position. Sit on a sturdy bench
with your left foot flat on the floor and
your right leg extended in front of you,
resting on the bench. Sit tall, inhale, and

38

Towel reach [photograph]. National Institute on Aging at NIH. Retrieved from

as you exhale, bend slightly forward, “hinging” at your hips. Keep your shoulders back (don’t let
them hunch!), and keep your spine straight.
Remember to do both sides!

Full Body Buddy Stretch40
This is a great stretch to do with a buddy and will loosen up your entire body (shoulders, arms,
back, and legs). Sit on the floor facing your buddy, and place your feet against your buddy’s feet.
Both of you should grab one end of a resistance band or towel. Depending on each person’s
flexibility, you may need to loop two bands or towels together (the image below shows two bands
looped together). Slowly pull the band or towel so that your buddy bends forward and you lean
backward. Hold position for 10-30 seconds, and slowly return to starting position. Now it’s your
buddy’s turn to pull the band or towel so that you bend forward and your buddy leans backward.

Daily Fitness Log
Please refer to the Daily Exercise Log tab to track the exercises you learn in the SHE program.

40

Full body buddy stretch [photograph]. National Institute on Aging at NIH. Retrieved from

Session 5: Stress Be Gone
Stretching!
This sessionâ&#x20AC;&#x2122;s Stress Be Gone exercise is actually included in the Fitness segment. In performing
daily stretching exercises, we are contributing to our efforts to reduce stress, both the chronic and
episodic kinds of stress.
Physically, stretching increases blood circulation, helping tight tendons and muscles to relax. The
increased circulation also serves to provide better oxygen flow, which can result in greater mental
alertness.
When stretching, we are paying attention to (that is, we are mindful of) our bodies, and
mindfulness is a known aid in stress reduction.
Longer term stretching promotes good posture and balance. With good balance, we are less likely
to sustain a fall or other balance-related injury. The absence of physical injuries is an important
factor in stress relief.
So, be kind to yourself and perform your stretches with mindfulness and tenacity!

Session 5; Page 74

Session 5

Session 5: Nutrition
Homework Review: Before going into the featured food discussion, ask for attendees to share
their “replacements” for unhealthy foods.

Featured Food: Creative Salad
Healthy salads don’t have to be boring! When choosing or making a salad, be mindful of the
ingredients list. Salads that have a creamy dressing, lots of cheese, or are topped with fried meats
can quickly make this an unhealthy option.
The health benefits of leafy greens are well-known. These greens (e.g., kale and spinach) are
considered some of the healthiest foods you can eat, as they include fiber, vitamins, and minerals
that may help curb some health conditions, like heart disease and diabetes. By adding in a variety
of chopped vegetables, you’ll get even more nutrition, color, and texture to your salad. Consider
adding some chopped carrots, green and red peppers, banana peppers, red onions, and cucumbers
for a healthy and colorful salad.
While it is important to steer clear of fried options on your salad, you should still add some
protein! Add on some hard-boiled eggs, tofu, water-packed chunk-light tuna, baked chicken, or
some lean grilled steak to get healthy protein. Additionally, while you don’t want a salad that has
more cheese than greens, you can still add some cheese to your salad! Consider keeping the
amount at 2 tablespoons. If you don’t want cheese, add some of your healthy snacks to the mix –
like seeds, nuts, or dried fruits!
Tip: If you have problems with joint inflammation, dark green vegetables
like leafy greens can act as an anti-inflammatory food! Additionally,
antioxidant-rich vegetables can help.
How to make: Preparing your salad can be as simple as you want!
1. Leafy Green Base. While buying pre-packaged, chopped, and washed greens are more
expensive, purchasing the full head of lettuce or bundle of greens requires a little more
effort to prepare. If you want to make a quick and easy salad, consider purchasing the
pre-packed bags or containers.
2. Chopped vegetables. Check out your local farmer’s market or grocery store to find inseason vegetables. Purchasing vegetables that are in-season will make it easier and
potentially cheaper. You can find listings of in-season vegetables online. However, you
can also consider purchasing frozen vegetables which can be found at a lower cost year
round. Just make sure you purchase low- or no-sodium options and avoid frozen
vegetables that include sauces.
3. Protein. If you are going to have your salad as a main meal, consider adding some
protein to it to keep you fuller longer. This includes baking or grilling lean meats or
opening up a can of chunk-light tuna in water.
4. Add-ons. Be mindful of the type of dressing you choose. You can still have a creamy
dressing, but in moderation. Look on the label for high fat and sugar content and try to
steer clear of those dressings. Your most healthy options include oil and vinegar based
dressings, like balsamic vinaigrette or a zesty Italian dressing. You can also whisk some
Dijon mustard into oil and vinegar based dressing to add a creamy consistency.

Instructions
TIP: You can try this with chicken (make sure it is cooked through, as it cannot be served like
the steak) or shrimp.
1. Preheat grill.
2. Wash and dry spinach. Place the leaves in a large salad bowl; set aside.
3. Whisk together 2 tablespoons olive oil, the garlic, lime juice, sugar, and soy sauce in a
small bowl; set aside.
4. Heat 1 tablespoon olive oil in a cast-iron skillet or grill pan on prepared grill. When oil is
hot but not smoking, sauté onion, stirring constantly, for 3 minutes. Transfer onion to
bowl with spinach. Add remaining 1 tablespoon olive oil to skillet. Sear steak over
medium-high heat about 3 minutes per side or until medium-rare. Remove skillet from
heat, and immediately transfer the steak to a cutting board; let rest.
5. Return skillet to heat, and add soy-lime mixture to pan; turn heat to medium-high.
Deglaze skillet by stirring constantly and loosening brown bits on bottom. Cover and
keep warm.
6. Slice steak as thinly as possible, cutting against grain, and arrange over onions and
greens. Drizzle with sauce, and garnish with a cilantro sprig. Sprinkle with peanuts (if
desired).

Final Thoughts
This yields 4 servings – so having some friends over for a healthy but filling lunch!

Instructions
TIP: If you don’t like Feta, you can try another cheese like Goat Cheese. And if you don’t like
cheese at all, just go without it!
1. In a large bowl, toss the watercress and beets with the vinaigrette
2. Sprinkle with feta

Final Thoughts
Delicious and easy to prepare! Add more vegetables for extra color and flavor.

42

Watercress salad with beets and feta. RealSimple.com Retrieved from http://www.realsimple.com/food-recipes/browse-

all-recipes/watercress-beets-feta-salad-recipe-00000000032797/

Session 5; Page 77

Session 5

Recipe: Mesclun Salad with Chickpeas and Dried Cherries43
Prep Time

5 minutes

Cook Time

No Cooking

Ingredients
 6 ounces mesclun (6 cups)
Mesclun is a salad mix that you can find in the store; it is also known as spring mix or mixed
baby greens.






Instructions
TIP: If you have some leftover baked or grilled chicken, chop it up and enjoy it warm or cold
with this salad!
1. In a large bowl, toss the mesclun, carrots, chickpeas, cherries and dill with the
vinaigrette.

Portion Sizes and Daily Needs44
Everyone has heard that it is important to eat a “balanced diet”—but what that actually means
isn’t always clear. It is important to remember that healthy eating isn’t about depriving yourself of
the foods you love—it is about feeling great, having energy, and maintaining a good mood. Set
yourself up for success by starting with small
changes, and simplify your diet by keeping the
following tips in mind:
► Eating fruits and vegetables of different
colors gives your body a wide range of
valuable nutrients.
► Include foods that contain fiber such as
fruits, vegetables, beans, and wholegrains.
► Eat lean cuts of meat and poultry. Trim
away excess fat and remove skin from
poultry before cooking.
► Limit “empty” calories (foods high in calories but low in nutrients), such as cakes, cookies,
donuts, soda, cheese, pizza, ice cream, sausage, hot dogs, bacon, and ribs.
Eating a mix of healthy foods every day provides the nutrients, fiber, and calories your body
needs. The amount you should eat depends on your age, your height and weight, and your level of
physical activity.

Tip!

44

A woman over age 50 should consume about:
 1,600 calories a day if her level of physical activity is low (only

The following table details how much of each of the “food groups” you should consume in a
given day, and includes examples of how much food each recommendation entails.
Daily Serving Recommendations

Veggies

2 ½ cups of vegetables a day
This might include a half-cup each of broccoli, tomatoes, cauliflower, and
a sweet potato.

Fruit

2 cups of fruit a day
This might include one large banana, one-half cup of strawberries and a
snack container of applesauce.

Grains

6 ounces of grain foods daily
At least half (3 ounces) of the grain foods eaten should be whole grains
(like barley, oats, quinoa, rye, brown or wild rice, whole wheat). An ounce
equals about one slice of bread, one roll, one small muffin, one cup of dry
flaked cereal, 5-7 crackers, or a half-cup of cooked rice, pasta, or cereal.

Dairy

3 cups of low-fat or fat-free milk, yogurt, or other dairy products
daily
One cup of yogurt contains about the same amount of calcium as 1 cup of
milk.
 Eating 1½ ounces of natural cheese or 2 ounces of processed cheese

counts as 1 cup of milk.

Protein

5½ ounces of protein each day
You can get protein from seafood, lean meat and poultry, eggs, beans and
peas, tofu, nuts, and seeds. 1 portion of meat = 3 oz.
 One egg or one-fourth cup of cooked dry beans or tofu counts as 1

ounce of meat, poultry, or seafood.
 One tablespoon of peanut butter or a half-ounce of nuts or seeds is
the same as 1 oz. of meat, poultry, or seafood.

Oil

No more than 6 teaspoons of oil daily
Oils are fats that are liquid at room temperature, like the vegetable oils
used in cooking. Use mainly polyunsaturated and monounsaturated oils
like those that come from olive or canola oil.

Session 5; Page 80

Session 5

Session 5: Group Share
What’s in a Label
Most food in the U.S. is required to include a nutrition facts label, which provides information
about a food’s nutrient content (e.g., amount of fat, fiber, calories). The labels can be incredibly
informative about what you are about to put into your body, but they can be challenging to read!
In particular, the nutrition label includes nutrient information PER SERVING, and a package
(even a small package) may have multiple servings in it. For example, many “single serve” snack
packs have two servings—so you consume double the calories, fat, etc. listed in the label!45

Look in the future for changes to the structure and/or information on food labels46.
Excerpts from the transcript of Michelle Obama’s February 27, 2014 new food label
announcement47:
45

“As consumers and as parents, we have a right to understand what’s in the food we’re feeding our
families. Because that’s really the only way that we can make informed choices — by having
clear, accurate information”
“…we’re overhauling these labels to make them easier to
read and understand”
“…no matter what the final version looks like, the new
label will allow you to immediately spot the calorie count
because it will be in large font, and not buried in the fine
print. You’ll also learn more about where the sugar in the
food comes from — like whether the sugar in your yogurt
was added during processing or whether it comes from
ingredients like fruits.”

47

The White House. (2014). Remarks by the First Lady on a Nutritional Facts Label Announcement. Retrieved from:

Investigating Food Labels
Bag of Lay’s Classic potato chips (large bag – the serving size needs to be smaller than the
entire bag size)
Bag of Lay’s Baked (low fat) potato chips (large bag – the serving size needs to be smaller than
the entire bag size)
Can of Coca-Cola
Can of Diet Coca-Cola
Any additional foods that the facilitator chooses to use to demonstrate how to read food
labels.

Session 5; Page 83

Session 5

Food Label Form

Food Item:
Food Component
1

Serving Size:

2

# of Servings in the food
item:

3

Calories

4

Carbohydrates

5

Total Fat

6

Saturated Fat

7

Cholesterol

8

Sugar

9

Fiber

10

Sodium

11

Protein

12

Additional Observations?

Serving Size

% of
MDR

Entire Food
Item

Session 5; Page 84

Session 5

Weekly Assignments
Please complete the following before the next class:
1. Do the exercises you’ve learned on at least 4 days in the next week, and use the Daily
Fitness Log to record your progress.
2. Work stretches into your morning routine on at least 4 mornings.
3. Complete the “Reading Food Labels” worksheet
4. Read through Session 6 in your SHE binder.
5. Make at least one of the featured recipes using healthy greens and fun salad additions.
6. Take at least one walk each day.
7. Reach your personalized daily step goal.
8. Wear your pedometer all the time.
9. Record your steps before you go to bed! These forms are located in the Daily Step
Tracker tab.
10. If for any reason you are unable to attend next week’s class, please contact the facilitator
beforehand.

When you feel like quitting, think about why you started.

Session 5; Page 85

Session 5

Reading Food Labels
For the next week, pay close attention to the nutrition labels of the foods you eat. Jot down any
“surprises” you encounter (e.g., “I was surprised to learn that my daily coffee drink has 2 servings
in it”; “I had no idea how healthy my cereal was—it is packed full of fiber and protein”; “I didn’t
know that my low-fat cookies had so much sugar”)
Surprises that I Encounter

Session 5; Page 86

Session 6

Session 6; Page 87

Session 6

Session 6
Activities
Fitness

Featured Exercise

30 minutes

Stress Be Gone

Abdominal Breathing Technique

5 minutes

Nutrition

Featured Food

5-10 minutes

Group Share

Whatâ&#x20AC;&#x2122;s in your Drink?

40-45 minutes

Assignments

Discuss Weekly Assignments

< 5 minutes

Session 6; Page 88

Session 6

Session 6: Fitness
Featured Exercise: Knee Extension48
The muscles on the front of your thighs are known as
your quadriceps, or your quads (there are four of
them). You use these muscles every time you stand up,
sit down, walk, or move your knee. Strengthening
these muscles will help you get out of chairs much
more easily, and will decrease knee pain!
How to: Sit on a sturdy chair with feet slightly apart.
For support, you can place a rolled towel under your
thighs. Keeping your foot flexed, slowly extend your
right leg in front of you until it is almost straight, but
do not lock out your knee. The toes on your right foot
should be pointing toward the ceiling. Slowly lower
the foot back to the floor. You have completed one
repetition!
Variations: For a more challenging version of this exercise, try
standing. While holding onto the back of a chair or a countertop, lift
your knee off the floor so that your thigh is parallel to the ground.
While keeping your thigh stationary, slowly straighten your leg out
in front of you, extending your foot toward the ceiling (the knee will
be almost straight). Your toes should be pointed toward the ceiling.
Lower the leg and repeat. This is a great one to do in the pool!

Daily Fitness Log
Please refer to the Daily Exercise Log tab to track the exercises you learn in the SHE program.

48

Knee extension [photograph]. National Institute on Aging at NIH. Retrieved from

Session 6: Stress Be Gone
Let’s do another breathing exercise for this week’s Stress Be Gone. This one comes from Time
magazine49.

Abdominal Breathing Technique
How it’s done: With one hand on the chest and the other on the belly, take a deep breath in
through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a
stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day.
When it works best: Before an exam, or any stressful event.

Session 6: Nutrition
Featured Food: Healthy Meats and Poultry
You can maintain a healthy diet while still including healthy cuts of meat and poultry! The way
that you prepare your meat will depend on the type of meat you’ve chosen.
How to select:
The Mayo Clinic50 provides some helpful tips on how to select and prepare healthy cuts of meat
and poultry:
► Look for lean cuts of meat. These are lower in fat. Among beef, this includes round,
chuck, sirloin, and tenderloin. For poultry, this includes white meat from the breast without
skin.
► Check percentages of lean meat. When buying ground beef – look for the highest
percentage of lean meat, which will be 90% or higher.
► Check fat percentages. When choosing ground poultry (e.g., chicken and turkey), look for
the lower-fat ground chicken or turkey. You can find 99% fat-free options.
► Examine the packaging. When selecting beef, find one that is labeled “choice” or “select”
instead of “prime”. “Prime” meats usually have more fat.
How to prepare:
► Trim the fat. Cut off any visible and solid pieces of fat from all meat and poultry (which
includes the skin).
► Use marinades. Marinades keep meat moist while cooking and enhance flavors. Lower-fat
marinades include mixing herbs or spices with wine, soy sauce, or lemon juice.
► Low-fat cooking. Some lower-fat cooking methods include grilling, baking, and sautéing
your meats.
► Drain fat. If you cook ground meat, drain the fat from the pan and rinse the ground meat in
hot water. Then blot the meat to remove remaining fat and water.
As always, watch your serving sizes! The Mayo Clinic recommends that you not exceed 3 ounces
of meat per day, which is about the size of a deck of cards.

Instructions
TIP: You don’t need to add the cheese! And if you want a different cheese, you can consider
ricotta or goat cheese.
Prepare grill to medium-high heat. Sprinkle chicken evenly with ¼ teaspoon salt and ¼
teaspoon freshly ground black pepper. Place chicken on grill rack coated with cooking spray,
and grill for 6 minutes on each side or until chicken is done. Keep warm. Combine tomatoes, 1
½ tablespoons dressing, and olives in a medium skillet over medium heat, and cook for 2
minutes or until tomatoes soften slightly and mixture is thoroughly heated, stirring occasionally.
Brush chicken with remaining 1 ½ tablespoons dressing. Cut each chicken breast half into ¾inch slices. Top each chicken breast half with ¼ cup tomato mixture. Sprinkle each serving with
2 tablespoons cheese and torn basil leaves, if desired.
TIP: If you don’t have access to a grill – bake the chicken! You can bake the chicken at 400
degrees Fahrenheit for about 13 minutes on each side (26 minutes total).

Final Thoughts
Prepare this and serve over some whole grains, like barley or quinoa!
This yields 4 servings – save some to eat with a great salad later in the week.

51

Chicken breasts with tomatoes and olives. MyRecipes.com. Retrieved from http://www.myrecipes.com/recipe/chicken-

Instructions
TIP: If you don’t feel like measuring out (or even finding!) all of those spices, consider
purchasing a chili spice mix. Just make sure you aren’t using too much!
1.
2.
3.
4.

In a skillet, saute olive oil, cumin and garlic for 1 minute.
Add steak strips and cook about 5 minutes.
Add pepper and onion slices and cook for another 8 minutes.
Place mixture in tortillas and fold. Top with salsa and sour cream.

Instructions
TIP: If you don’t feel like measuring out (or even finding!) all of those spices, consider
purchasing a chili spice mix. Just make sure you aren’t using too much!
1. Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until
evenly brown. Stir in onion, and cook until tender.
2. Pour water into the pot. Mix in tomatoes, kidney beans, and garlic.
3. Add seasoning mixture.
4. Reduce heat to low, cover, and simmer for 30 minutes

Session 6: Group Share
What’s in your Drink?
It is easy to overlook the ingredients of drinks since we, well, drink them. It is much easier to pop
the top of a bottle and consume a hundred calories in a thoughtless gulp of liquid than it is to cook
something and slowly chew through those hundred calories. But unless it is water, it usually has
calories—and sometimes A LOT of calories:

Drink

12 oz
can of
soda

Calories
in Drink

140

16 oz
Caramel
Macchiato,
2% Milk
(Starbucks)

250

20 oz Iced
Vanilla
Latte, 2%
Milk
(Starbucks)

270

30 oz “Big
Gulp” of
soda (7Eleven)

371

10 oz
Margarita or
Long Island
Iced Tea

550

16 oz
Chocolate
Milkshake
(McDonalds)

700

Food
Equivalent

1 cup of
cooked
corn or a
blueberry
muffin

4 oz of
porterhouse
steak

2 servings
of roasted
chicken
breast

1 piece of
blueberry pie
or 10
peaches

10 medium
(2 ¼”)
chocolate
chip cookies

28 large
tomatoes or
2.5 slices of
pizza

What it
takes to
burn
those
calories

An hour
of slow
walking

An hour of
playing
volleyball

An hour
of
ballroom
dancing

An hour of
downhill
skiing

An hour of
canoeing,
or 5+ miles
of running

An hour of
vigorous
biking, or
6+ miles of
running

Hidden Calories in Alcohol
It is no surprise that not all alcohols are created equally—they may vary in alcohol content, sugar
content, and calories. Some may have fat or be cream-based, others may be clear. But again,
unless you are drinking water, there is something hiding in your drink. Pay close attention to
serving size—many bars (and at-home bartenders) tend to make much larger drinks than the
standard serving size!

Session 6; Page 95

Session 6

Drink

Serving
Size

Approximate Calories

Red Wine

5 oz.

100

White Wine

5 oz.

100

Champagne

5 oz.

130

Light Beer

12 oz.

105

Regular Beer

12 oz.

140

Dark Beer

12 oz.

170

Cosmo

3 oz.

165

Gin or Vodka Martini

3 oz.

205

Long Island Iced Tea

8 oz.

400

Gin & Tonic

8 oz.

175

Rum & Soda

8 oz.

180

Whiskey Sour

4 oz.

200

Importance of Water
Drinking water has many benefits for our health—it maintains balance in the body, energizes
muscles, helps your kidneys, maintains normal bowel function, and controls calorie consumption.
And, drinking water before each meal has been shown to promote weight loss. Researchers are
not positive about exactly why this weight loss occurs, but some logical explanations include:
► Water helps fill the stomach
► Water may discourage consumption of unhealthy drink
► Water helps the calorie burning process, and other reasons

Session 6; Page 96

Session 6

In a study of 48 individuals over the age of 55, those who had 16
oz. of water before their meals lost 41% more weight than those
who did not change their water consumption.
And after a full year, the water drinkers continued to lose weight,
and those who did not change their water consumption actually
gained weight.
While water is always the best option, sometime we all need a little flavor (or crave some
caffeine). And as with anything, taken in moderation, these flavored options can be a great and
healthy choice. Here are some “healthier” substitutions to try.
Instead of…

Try…

Soda

Plain seltzer or carbonated water—add a slice of lemon or lime for
flavor.

Fancy coffee

Plain coffee or tea, with a bit of milk, soy milk, or low-fat creamer
and a small amount of sugar. (But use in moderation! Sugar and
cream are full of calories.) Slowly cut back on the sugar and cream
as your taste buds adjust. For reference, three sugar packets and
two creamers = 100 calories and 3.5 grams of fat.

Alcohol

“Mocktails” or light cocktails. Choose a light beer, dry wine, or
liquor mixed with soda water and a lime slice (or splash of juice).
The internet is full of “light” suggestions, and most bartenders will
readily accommodate the request for a lower calorie drink!

Milkshake

Smoothies made with few ingredients, such as skim milk or soymilk
(or low-calorie vanilla yogurt), fruit, and ice. Skip all the added
syrups, sugars, and protein powders that smoothie stores tend to
fill your drink with, as these pile on A LOT of calories.

Sweet Tea

Unsweetened or lightly sweetened tea. And for added flavor, try
flavored or green teas, including mango-ginger, mint, or chai.
Slowly reduce the sugar you add to the tea (your body will adjust!).

“Juice”
drinks

100% fruit juice, or water (carbonated or flat) flavored with a
squeeze of lemon or lime. Vegetable juice is a great option, but
watch for high sodium content. For fruit juice, 100% pomegranate
juice and blueberry juice are loaded with health antioxidants—take
your juice and dilute with a little sparkling water to give you a
“healthy soda” option.

Session 6; Page 97

Session 6

Weekly Assignments
Please complete the following before the next class:
1. Do the exercises you’ve learned on at least 4 days in the next week, and use the Daily
Fitness Log to record your progress.
2. Work stretching into your morning routine on at least 4 mornings.
3. Complete the “Trying New Drinks” worksheet
4. Read through Session 6 in your SHE binder.
5. Make at least one of the featured recipes using chicken, beef, or turkey (if you eat meat!).
Otherwise, do a vegetarian version of the recipes, like a vegetable fajita.
6. Take at least one walk each day.
7. Reach your personalized daily step goal.
8. Wear your pedometer all the time.
9. Record your steps before you go to bed! These forms are located in the Daily Step
Tracker tab.
10. If for any reason you are unable to attend next week’s class, please contact the facilitator
beforehand.

Don’t wait until you’ve reached your goal to be proud of yourself. Be
proud of every step you take toward reaching that goal.

Session 6; Page 98

Session 6

Trying New Drinks
Just as you did with food two weeks ago, choose at least one â&#x20AC;&#x153;unhealthyâ&#x20AC;? beverage each day and
replace it with a healthy alternative. Jot down how the replacement made you feel (e.g., was the
taste satisfying, or did you still crave the food you were trying to replace?).
Unhealthy
Beverage(s)

Healthy
Replacement(s)

What did I think about the
replacement (e.g., was it
satisfying, easy to prepare, etc.)?

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Session 6; Page 99

Session 7

Session 7; Page 100

Session 7

Session 7
Activities
Fitness

Featured Exercise

30 minutes

Stress Be Gone

Relaxing Breathing Techniques- Part 2

15 minutes

Nutrition

Featured Food

5-10 minutes

Group Share

Body Composition

40-45
minutes

Assignments

Discuss Weekly Assignments

< 5 minutes

Session 7; Page 101

Session 7

Session 7: Fitness
Featured Exercise: Lateral Arm Raise54
Shoulders are a common source of pain and weakness, and this weakness can make everyday
activities (like unloading groceries) difficult. The deltoid muscle covers the shoulder like a
rounded hat. The deltoid helps you lift your
arm, rotate it, and swing your arms while you
walk.
How to: Sit toward the edge of a sturdy chair
with your feet slightly apart and a soup can in
each hand. (The theraband is a great tool for
this exercise as well—step on the middle of the
theraband with one or both feet. Hold your
arms in an upside-down V (knuckles angled
toward the floor) with each hand holding an
end of the theraband.) Slowly raise the arms
until they are almost parallel with the floor.
Hold for a second and slowly lower to an
upside-down V. Try not to let the arms rest at
your sides during your set of repetitions.
Variations: This exercise can also be done
from a standing position with a theraband (or
soup cans). Standing will make the exercise a bit more challenging. If using a soup can, follow the
instructions listed above but from a standing position. If using a theraband, stepping on the band
with one foot will result in less resistance than stepping on it with both feet (i.e., it is slightly
easier with one foot).

ears and squeeze your shoulder blades together in the back
 Don't arch your back
 Never raise the arms above parallel to the floor
 Try not to rest your arms at your sides in-between each repetition

unless you absolutely need to

54

Lateral arm raise [photograph]. National Institute on Aging at NIH. Retrieved from

Session 7: Stress Be Gone
Relaxing Breathing Techniques55
Technique 1: Equal Breathing
How to:
To start, inhale for a count of four, then exhale for a count of four — all through the nose, which
adds a natural resistance to the breath. Exhale.
Benefits:
This technique calms the nervous system, increases focus and reduces stress. It’s a great way to
relax before bed!
Technique 2: Abdominal Breathing
How to:
With one hand on the chest and the other on the belly, take a deep breath in through the nose,
ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs.
The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day.
Benefits:
This technique will cause reductions to heart rate and blood pressure. If done daily for six to eight
weeks, those reductions are likely to continue and sustain.
Technique 3: Alternate Nostril Breathing
How to:
Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale
deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring
finger, then exhale through the right nostril. Continue the pattern, inhaling through the right
nostril, closing it off with the right thumb and exhaling through the left nostril.
Benefits:
This method brings calm, balance and focus. It also makes people feel more awake and, according
to one expert, “it’s almost like a cup of coffee!”

Session 7: Nutrition
Featured Food: Salmon
Salmon is packed with nutrients that are connected to a
number of health benefits. Omega-3 fatty acids, found in
fish, can reduce your risk of heart disease. According to
the Mayo Clinic, eating one or two servings of fish per
week can reduce your risk of dying of a heart attack by
one-third56. Additionally, there is evidence that these fats
can help lower triglyceride levels and decrease plaque
build-up in blood vessels.

If you have problems with joint
inflammation, salmon can help.
Fish that are rich in Omega-3,
like salmon and mackerel, are
anti-inflammatory foods.

How to select:
Some of the best salmon you can buy is wild Alaskan salmon. Consider purchasing that salmon if
you are purchasing fresh or frozen salmon. Also, don’t shy away from canned salmon! Some of
the brands you can purchase are Bumble Bee, Wildcatch, or Chicken of the Sea. This canned
salmon is wild (make sure to check the label), cheaper and can be purchased year-round. You can
add canned salmon to a salad or use it to make salmon patties. Look for the cans with the bones
already removed.
How to cook:
You can cook salmon in numerous ways. One of the first things you can do with a salmon is
quickly marinade it to give it more flavor. To do this, combine some garlic (1 tsp), lemon juice (2
Tbsp), and olive oil (1 Tbsp) together. Just enough to coat the amount of salmon you want to
marinade. Put this all in a large resealable plastic bag with the salmon and coat the salmon.
Leave it in the refrigerator for 30 minutes and take it out 10 minutes prior to cooking.
Some of the ways you can cook the salmon include57:
► Baking. To bake your salmon, preheat your oven to 450 degrees Fahrenheit and coat a pan
with nonstick cooking spray, or line it with aluminum foil. Transfer the salmon to the
baking sheet – skin side down (if there is skin on the salmon). Bake the salmon for 12-15
minutes – the salmon is done when you can easily flake the salmon apart with a fork.
► Broiling. Turn on your broiler and allow it to heat up for 5 to 10 minutes. If your broiler
has a high and low setting, choose high. Transfer the filets to a broiler pan (skin side
down). Then broil the salmon for 10 to 12 minutes.
► Pan-searing. Preheat a skillet or sauté pan over high heat. Spray the pan with cooking
spray; however, you do not need much if you marinated the salmon fillets with olive oil.
Place the fish in the pan and cook for 3 to 4 minutes on each side. Make sure to use a
spatula to turn the fish. The salmon is done when you can flake the center apart with a
fork.
56

Instructions
Preheat the oven to 450 degrees Fahrenheit.
Season salmon with salt and pepper.
Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an ovenproof handle.
Bake until salmon is cooked through, about 12 to 15 minutes. If you have a cooking
thermometer, the safe cooking temp for salmon is 145 degrees Fahrenheit.
TIP: You don’t have to use a salmon fillet fresh from the market! You can use frozen fillets
that have been thawed.

Final Thoughts
This serves 4. You can serve this with salsa for some additional flavor (a great one to try is
mango salsa on top!). A wonderful side dish to go with baked salmon is spaghetti squash!

Instructions
1. Heat oven to 400° F.
2. Cut each fennel bulb in half lengthwise, then cut each half into 6 wedges. In a roasting pan
or large baking dish, combine the fennel, tomatoes, garlic, lemon, oil, 1 ½ teaspoons of the
salt, ¼ teaspoon of the pepper, and the thyme. Spread the mixture into a single layer.
Roast until the fennel is tender, about 40 minutes.
3. Season the salmon with the remaining salt and pepper. Remove pan from oven and place
the fillets on top of the vegetable mixture. Return to oven and roast until the fillets are the
same color throughout and flake easily, about 12 minutes, depending on thickness.
Remove and discard the lemon before serving

Final Thoughts
This serves 4. You can serve this with roasted potatoes or a healthy whole grain.

Instructions
1. Preheat oven to 375 degrees Fahrenheit.
2. In a medium bowl, mix together salmon, egg, olive oil, green onions, and 2/3 cup cracker
crumbs. Season with lemon pepper. Form mixture into 8 patties. Coat patties with
remaining cracker crumbs, and arrange in a single layer on a baking sheet.
3. Bake 10 minutes in the preheated oven, turning once, or until golden brown on both
sides.
TIP: You can serve this on some bread for a sandwich, or you can eat it with a salad or side of
veggies!

Final Thoughts
Once you become comfortable with this recipe, try jazzing it up with some diced red peppers,
and some chopped dill or parsley (some Old Bay seasoning is great, too!). Also, a little Dijon
mustard added to the mix will make for a moister cake with extra flavor.

Instructions
1. Sprinkle the salmon fillets with a little salt, if you want.
2. Put the wine, water, dill, parsley, and onions in a sauté pan, and bring to a simmer on
medium heat.
3. Place salmon fillets, skin-side down, on the pan. Cover.
4. Cook 5 to 10 minutes, depending on the thickness of the fillet, or to desired done-ness.
5. Serve sprinkled with black pepper.

61

Bauer, E. Poached salmon. SimplyRecipes.com. Retrieved from

http://www.simplyrecipes.com/recipes/poached_salmon/

Session 7; Page 108

Session 7

Session 7: Group Share
Body Composition
Despite the age-old belief that weight is the best way to measure health, body composition may
tell you much more. For example, being “thin” and being “lean” are not the same—and often, the
skinny person walking down the street may not be healthy!
► THIN: being thin means weighing less than the recommended value for your age, height,
and weight (irrespective of how much body fat you may have, or how the fat is distributed
throughout your body)
► LEAN: lean mass includes your body’s water, muscle, tissues, organs, and bones, and
being lean means you have a high amount of lean body mass coupled with low body fat.
Contrary to what many believe, “skinny” people often DO NOT have a low body fat
percentage!
Body Composition
Our bodies are composed of muscles, bones, water, fat, connective tissue, and organs. So what is
an unhealthy body composition? In general, irrespective of how much you weigh, an unhealthy
body composition refers to carrying too much body fat in comparison to your lean mass.
Unhealthy body composition is
associated with:
 Cancer
 Heart disease
 Stroke
 High blood pressure
 High cholesterol
 Type 2 diabetes
 Fatigue

But what does an unhealthy body composition
look like? You have probably heard at some
point in your life that “muscle weighs more than
fat”. Well, there is some truth to this! In reality,
muscle is more “dense” than fat, so it takes up
less space. The picture below shows you what
five pounds of fat (yellow mass) looks like
compared to five pounds of muscle (red mass).
This is why, when you are activity exercising
and (1) losing fat and (2) gaining muscle, your
body may become smaller but your weight

Session 7; Page 109

Session 7

doesn’t necessarily go down like you would expect it to. The picture of the 155 pound woman to
the above is a great example!62 This is the same woman before and after beginning a fitness
regimen. Note the difference in how healthy she looks, despite no change in the scale.63
Because the scale might not always reflect your healthy lifestyle efforts, there are a number of
other measures that can gauge how far you have come:











Waist circumference
General energy
Number of steps walked per day
Repetitions you are able to do with
your theraband
Goals reached (e.g., walking up a flight
of stairs without becoming winded)
Improved sleep
Improved mood and self-esteem
Body/joint pain
Level of medications needed (e.g., high
blood pressure medications)
How your clothes fit

Remember, this is about being strong, healthy, and
energized (SHE!)—all ingredients for a holistic
approach to being healthier!
Group Activity: This activity is about understanding that weight is not
always the best predictor of fitness.

Weekly Assignments
Please complete the following before the next class:
1. Do the exercises you’ve learned on at least 4 days in the next week, and use the Daily
Fitness Log to record your progress.
2. Complete “Living a Healthier Life”.
3. Make at least one of the featured recipes using salmon.
4. Wear your pedometer all the time.
5. Record your steps before you go to bed! These forms are located in the Daily Step
Tracker tab.
6. Take at least one walk each day.
7. Reach your personalized daily step goal.
8. Read Session 8 in your binder.
9. If for any reason you are unable to attend next week’s class, please contact the facilitator
beforehand.

Embrace and love your body. It is the most amazing thing you will
ever own.

Session 7; Page 114

Session 7

Living a Healthier Life!
How has my physical and mental health improved since the beginning of the SHE program?
What have I gained from the program so far?
1. ________________________________________________________________________
________________________________________________________________________
2. ________________________________________________________________________
________________________________________________________________________
3. ________________________________________________________________________
________________________________________________________________________
4. ________________________________________________________________________
________________________________________________________________________
5. ________________________________________________________________________
________________________________________________________________________
6. ________________________________________________________________________
________________________________________________________________________
7. ________________________________________________________________________
________________________________________________________________________
8. ________________________________________________________________________
________________________________________________________________________

Session 7; Page 115

Session 8

Session 8; Page 116

Session 8

Session 8
Activities
Fitness

Featured Exercise

30 minutes

Stress Be Gone

Beach Visualization Activity

10 minutes

Nutrition

Featured Food

5-10 minutes

ď&#x192;&#x2020; How do I feel about my healthy
Group Share
Assignments

Session 8: Fitness
Featured Exercise: Wall Push-ups65
Our shoulders hunch forward and we tend to slouch more and more as we age, which can affect
breathing and overall posture.
Maintaining the flexibility of the chest
and shoulders, as well as strengthening
the posture muscles, can reverse and
prevent this slouching. Good posture
will also help prevent back pain and
overall exhaustion.
How to: Stand about two feet away
from a wall. Extend your arms in front
of you and place your hands flat on the
wall (fingers facing the ceiling), with
the hands at shoulder height, but
slightly wider than shoulder width.
Slowly bend your arms and lower your body toward the wall as you inhale, with the elbows
bending out to the sides. Lower until the elbows are at about 90 degrees. Exhale and push back to
your starting position, but don’t lock out your elbows. You completed one repetition.
Variations: This is a great exercise to do with a large exercise ball (yoga ball). It is more
challenging on your core (abdominal area), wrist strength, and general stability—and is a fantastic
postural exercise.
Place the ball between you and the wall, with your hands in front of you and as wide as they can
comfortably be positioned on the ball. Your hands will be at shoulder height, and in the middle of
the ball’s height. Complete the exercise following the instructions above.

Session 8: Stress Be Gone
Participants sit at their seats/desks and close their eyes. Start reading the beach visualization
relaxation script here:
► Get comfortable. Sit in a supportive chair.
► Relax your body by releasing any areas of tension. Allow your arms to go limp... then your
legs....
► Feel your arms and legs becoming loose and relaxed...
► Now relax your neck and back by relaxing your spine.... release the hold of your muscles
all the way from your head, down your neck.... along each vertebra to the tip of your
spine...
► Breathe deeply into your diaphragm, drawing air fully into your lungs.... and release the air
with a whooshing sound....
Breathe in again, slowly.... pause for a moment.... and breathe out.....
Draw a deep breath in.... and out.... in..... out.....
Become more and more relaxed with each breath....
Feel your body giving up all the tension.... becoming relaxed.... and calm.... peaceful....

Feel a wave of relaxation flow from the soles of your feet, to your ankles, lower legs, hips, pelvic
area, abdomen, chest, back, hands, lower arms, elbows, upper arms, shoulders, neck, back of your
head, face, and the top of your head....
Allow your entire body to rest heavily on the surface where you sit or lie. Now that your body is
fully relaxed, allow the visualization relaxation to begin.
Imagine you are walking toward the ocean.... walking through a beautiful, tropical forest....
You can hear the waves up ahead.... you can smell the ocean spray.... the air is moist and warm....
feel a pleasant, cool breeze blowing through the trees....
You walk along a path.... coming closer to the sea.... as you come to the edge of the trees, you see
the brilliant aqua color of the ocean ahead....
You walk out of the forest and onto a long stretch of white sand.... the sand is very soft powder....
imagine taking off your shoes, and walking through the hot, white sand toward the water....
The beach is wide and long....
Hear the waves crashing to the shore....
Smell the clean salt water and beach....
You gaze again toward the water.... it is a bright blue-green....

Session 8; Page 119

Session 8

See the waves washing up onto the sand..... and receding back toward the ocean.... washing up....
and flowing back down..... enjoy the ever-repeating rhythm of the waves...
Imagine yourself walking toward the water.... over the fine, hot sand.... you are feeling very hot....
As you approach the water, you can feel the mist from the ocean on your skin. You walk closer to
the waves, and feel the sand becoming wet and firm....
A wave washes over the sand toward you.... and touches your toes before receding...
As you step forward, more waves wash over your feet... feel the cool water provide relief from the
heat....
Walk further into the clear, clean water.... you can see the white sand under the water.... the water
is a pleasant, relaxing temperature.... providing relief from the hot sun... cool but not cold....
You walk further into the water if you wish.... swim if you want to.... enjoy the ocean for a few
minutes..... allow the visualization relaxation to deepen.... more and more relaxed... enjoy the
ocean....
Now you are feeling calm and refreshed...
You walk back out of the water and onto the beach...

Stroll along the beach at the waterâ&#x20AC;&#x2122;s edge.... free of worries... no stress... calm..... enjoying this
holiday....
Up ahead is a comfortable lounge chair and towel, just for you...
Sit or lie down in the chair, or spread the towel on the sand.... relax on the chair or towel....
enjoying the sun.... the breeze.... the waves.....
You feel peaceful and relaxed.... allow all your stresses to melt away....
When you are ready to return from your vacation, do so slowly....
Bring yourself back to your usual level of alertness and awareness....
Keep with you the feeling of calm and relaxation.... feeling ready to return to your day....

Open your eyes, stretch your muscles... and become fully alert... refreshed... and filled with
energy.

Session 8; Page 120

Session 8

Session 8: Nutrition
Featured Food: Smoothies
If you use healthy fruits and/or vegetables and low-fat and low-sugar items, your smoothie can
still be tasty and healthy! The health benefits of smoothies include the health benefits of the
ingredients you choose to put in them.
How to select ingredients:
► Choosing your fruit. Make sure you either choose a fruit that is in-season, or you can
purchase some frozen fruit (e.g., mango, strawberries, blueberries) to make your smoothie.
Using frozen fruit is cheaper and can give you a colder, icier smoothie. Another tip is to
freeze your own fruit! If you have a banana that you won’t be able to eat until after it goes
bad, slice it up and put it in a freezer safe bag – then you can use it for future smoothies!
► Creamy smoothies. If you want a creamier smoothie, consider using a healthy, plain Greek
yogurt or a low-fat milk, soy milk, or almond milk instead of ice cream. That will get you
a more nutritious and protein-packed smoothie, instead of something high in calories and
low in nutrients.
► Consider adding leafy greens. You can get your leafy greens in a smoothie without even
tasting them! Adding a cup of leafy greens, like spinach or kale, to your fruit smoothie can
give you an easy serving of vegetables.
How to make:
Making a smoothie is pretty simple! Make sure you have a blender or a food processor and add
the ingredients in. Follow the directions in some recipes, though, to get the “smoothest” smoothie
that you can get. This includes blending the leafy greens first, before adding the fruit and yogurt
or milk, to avoid leafy chunks in your smoothie.

Instructions
Tips for blending:
 To get the smoothest smoothie and to avoid leafy chunks, blend the greens and liquid first

and then add the fruit.
 Use at least one frozen fruit to make the green smoothie cold
 If you don’t like bananas, use another fruit!
Did you know that you can freeze bananas to reduce the flavor and to add some chill to your
smoothie?
You can also chop up and freeze bananas that you don’t think you’ll eat before they go bad!
Just make sure you peel and cut the banana before freezing—frozen peels are very difficult to
remove!
Tip: Don’t let the spinach scare you away—the other fruit flavors will overpower the spinach, so
you get the benefits of spinach (e.g., iron!), and its beautiful color, without the taste.

Session 8: Group Share
How Do I Feel about my Healthy Lifestyle Efforts?
Depending on the goals each participant set for herself, reflection on progress to date may include
a number of topic areas, including:
► Weight
► Energy level
► Body size
► Self-control
► Strength/endurance/general physical fitness
► Cooking/healthy eating
Building a healthier life is just as much a psychological effort as it is a physical effort. It is
important for people who are engaging in these activities to reflect on their feelings about their
efforts. Making changes and losing weight in the short-term can be a lot simpler than maintaining
weight loss and a healthy lifestyle permanently. Examining feelings about weight and weight loss
efforts may help individuals focus more positively on this permanent change.

Session 8; Page 125

Session 8

How to Improve Self-efficacy:
► History of success
 Even small successes count! Take the journey one step at a time. After the small step
is successful, move onto the next step or small goal.
 Understand why you may be more successful with certain endeavors than others. What
did you accomplish and how? How can you apply that success to fitness goals where
you currently feel unsuccessful?
► Observing a peer succeed in a similar endeavor
► Encouragement from others
► Awareness of the body’s response to the activity (e.g., does the thought of cooking a new
food create anxiety?)
► Setting realistic goals

Session 8; Page 126

Session 8

Goal-Setting
As discussed in session 3, individual goal-setting can be a great way to increase a participant’s
success in the SHE program. Setting (and meeting) realistic goals can increase a participant’s
self-efficacy (her belief and conviction that she can successfully perform a given activity), which
will directly affect program experience and adherence. For example, research has shown that
exercise self-efficacy is an important predictor of the adoption and maintenance of exercise
behaviors, and as noted in the article above, this appears to be the case with healthy eating as well.
It is important to remind yourself of your goals, revisit them, and revise them as appropriate. For
example, as you’ve embarked in the SHE program, you may have determined that your goals
were too general. The Centers for Disease Control and Prevention (CDC) identified five steps in
improving a healthy lifestyle and losing weight:69
1. Make a commitment
2. Take stock of where you are
3. Set realistic goals
4. Identify resources for information and support
5. Continually “check in” with yourself to monitor your progress
For step #5, the CDC recommends that you evaluate your progress regularly. For example, if you
wanted to go on a walk every morning but haven’t been doing that – identify a better time of day.
Or if you are consistently achieving one goal, develop a new goal – perhaps one that is more
challenging to achieve. And as always, reward yourself for your progress! Identify some nonfood rewards like a spa day, a new pair of shoes, or seeing a movie to keep yourself motivated.

Weekly Assignments
Please complete the following before the next class:
1. Complete “What are my motivators?”.
2. Do the exercises you’ve learned on at least 4 days in the next week, and use the Daily
Fitness Log to record your progress.
3. Read through Session 9 in your SHE binder.
4. Make at least one of the featured smoothies.
5. Take at least one walk each day.
6. Wear your pedometer all the time.
7. Record your steps before you go to bed! These forms are located in the Daily Step
Tracker tab.
8. If for any reason you are unable to attend next week’s class, please contact the facilitator
beforehand.

I may not be there yet, but I’m closer than I was yesterday.

Session 8; Page 128

Session 8

What Are My Motivators?
Understanding what motivates you is an important part to achieving your goals. Respond to the
following questions and use your responses to think about:
â&#x2013;ş Your level of commitment to changing
â&#x2013;ş How your beliefs and motivations relate to your goals
â&#x2013;ş How you can refine your goals to better align with what it is you really want
What has contributed to my successes in this program? (list 3 things)

What do I blame my failures on? (list up to 3 things)

Can I control this?

What lifestyle changes have I made (or tried to make) because I want to do them?
(list 3 things)

What lifestyle changes have I made (or tried to make) because someone else wants me
to do them (list up to 3 things)?

Session 8; Page 129

Session 9

Session 9; Page 130

Session 9

Session 9
Activities
Fitness

Featured Exercise

15 minutes

Stress Be Gone

Seated Yoga Techniques

10 minutes

Nutrition

Featured Food

5-10 minutes

ď&#x192;&#x2020; Dealing with unsupportive
Group Share

Assignments

family and friends
ď&#x192;&#x2020; Including loved ones in your
fitness efforts
Discuss Assignments

40-45 minutes

< 5 minutes

Session 9; Page 131

Session 9

Session 9: Fitness
Featured Exercise: Seated Rows70
As we age, the shoulders start to round forward as the shoulder, back, and abdominal muscles
weaken. Many resistance exercises can re-strengthen these muscles. Seated rows will help
strengthen back, neck and shoulders in a single exercise.
How to: Sit on a sturdy, armless chair with feet flat on the
floor and slightly apart. Step on the theraband with the center
of the band in the middle of the feet. Hold each end of the
band with your palms facing inward. Extend your arms beside
your legs, forming a diagonal line between your shoulders and
your feet. Slowly pull both elbows back, pulling the theraband
until your hands are at your hips. Hold for one second and
slowly return to the starting position.
Variations: This exercise can also be done from a seated
position on the floor. Sitting on the floor (you can sit on a
towel or pillow for comfort), wrap the theraband around the
feet, using the arches of your feet or shoes to secure the band.
To start the exercise, arms will be stretched out toward the feet (but do not fully extend your
elbows!). Sitting tall, slowly pull the theraband back until your hands are next to your hips. Hold
for a second and return to the starting position. Remember to keep your elbows close to your
body.
For another variation (and to better strengthen the back of the shoulder muscle), modify your hand
and elbow position with the “rear deltoid row”. Rather than holding the band with your thumbs
pointing toward the ceiling, rotate your wrists so that the thumbs point toward each other (like you
are holding bike handlebars). Start with your arms extended toward your feet, and when you pull
the theraband back, allow the elbows to move away from the body so that they each point out to
the sides. Your hands will be in line with the middle of your chest when you complete the motion.
Hold for a second and slowly return to the starting position.

Tip!
70

When doing seated rows:
 Keep your shoulders down and back
 Sit up tall
 Never fully extend your arms (the elbow should always have a

slight bend to it)
 Hug your body with your elbows (don't let them point out to the
sides)-unless you are doing the modified "rear deltoid" row

Seated rows [photograph]. National Institute on Aging at NIH. Retrieved from

Session 9: Stress Be Gone
Seated Yoga Techniques- Arms and Shoulders71
Technique 1: Seated Eagle Arms
Begin by sitting up straight in a chair. Roll your shoulder blades back and down, arms relaxed at
your sides. Pull your bellybutton in to your spine to engage your abs, and keep your feet flat on
the floor, if possible. Extend your arms out in front of you at 90-degree angles, palms facing each
other (not pictured). Then place your right arm under your left and press the backs of your palms
together. (If your arms and shoulders are tight, you might not be able to get your arms as close as
pictured. Thatâ&#x20AC;&#x2122;s OK. Youâ&#x20AC;&#x2122;ll still feel this stretch.)
Inhale and sit tall, then exhale and tuck your chin to your chest to stretch the back of the neck.
Hold the pose for five breaths, then switch arms and stay another five breaths.
Benefits: This arm and shoulder stretch targets the wrists and the space in between the shoulder
blades, which is a difficult area to stretch.
Technique 2: Seated Mountain Pose
Begin by sitting up straight in a chair. Roll your shoulder blades back and down, arms relaxed at
your sides. Pull your bellybutton in to your spine to engage your abs, and keep your feet flat on
the floor, if possible. Inhale through the nose and raise your arms overhead. Keep your arms
shoulder width apart, and relax your shoulders. If you feel your shoulders creep up around your
ears, relax them. Keep the belly strong, and gaze in between your hands, to the ceiling.
Stay here for five breaths.
Benefits
This pose is often used as a way to reset and balance the body. The seated variation allows you to
check in with your posture, release tension from the upper body, and focus on the breath while
engaging the core.

71

Romine, S. 8 Seated Yoga Poses You Can Do from a Chair. Retrieved from:

Session 9: Nutrition
Featured Food: Eggplant
Eggplant is an incredibly healthy food that can be used as a side dish or a main course! Some of
the health benefits of eggplant include antioxidants, fiber, and itâ&#x20AC;&#x2122;s a low calorie option. Eggplants
include essential nutrients for the body, including iron, calcium, and other minerals.
How to cook
You can cook eggplant in multiple ways, including baking, broiling, grilling, and pan frying.
However, to get the most health benefit out of eggplant, you should bake or broil them. Pan
frying eggplant will including using more oil than necessary and the eggplant also soaks those fats
up very quickly. So bake your eggplant at around 400 degrees Fahrenheit for optimal results!
Types of eggplant
There are also different types of eggplant. The ones you will typically see in the store are:
American eggplants. These are larger eggplants that are a deep purple color.
Chinese eggplants. These are thinner eggplants and are typically a brighter purple color.

Instructions
1. Whisk together the vinegar, oil, and oregano and brush on the cut sides of the
eggplants. Sprinkle with salt and pepper.
2. Heat the broiler and cook the eggplants about 6 inches from the heat, cut-side down, for
five minutes. Turn and broil cut-side up for about 3 minutes. Add the cheese and broil
about 3 minutes more.
(Note: Many ovens have a broil option—set your top rack about 4-5” away from the broiler,
select broil, and go! When you use a broiler, you only have to let it heat up for a few minutes.)

Final Thoughts
TIP: For some extra flavor, eat this with fresh salsa or tomatoes!

TIP: Salt the eggplant first to prevent it from being oily. Eggplant soaks up oil like a sponge,
but one way to reduce that is by salting the cut eggplant and letting it set for about 30 minutes
or more.

Instructions
1. Wipe the eggplant clean and slice them in half lengthwise. With the tip of a knife, cut
into the eggplant deeply in a diamond cross-hatch pattern by making two or three long
cuts. Sprinkle salt on the halves (about 1 tsp total for all the halves) over the surface
and into the cuts. Set aside; cut side up, for about 30 minutes.
2. Heat the oven to 400 degrees Fahrenheit.
3. Line a baking sheet with parchment.
4. After the eggplant has sat for 30 minutes, brush olive oil onto each half (about 2 tsp per
half for a globe-sized eggplant).
5. Arrange, cut side down, with a sprig or two of thyme on the baking sheet. Roast for 1
hour

Final Thoughts
The eggplant will collapse and the bottoms will be a deep brown caramel color. Let the
eggplant cool at least 20 minutes before handling. Gently turn it to the cut side up. You can
squeeze some lemon on and drizzle some vinaigrette on the eggplant.

Instructions
1. Heat broiler.
2. Cook the bulgur according to the package directions.
3. Arrange the eggplant slices on 2 baking sheets. Brush both sides with a total of 3
tablespoons of the oil. Broil the eggplant, 1 sheet pan at a time, until brown, 2 to 3
minutes per side.
4. Transfer to a large bowl. Stir in the tomatoes, vinegar, the remaining 2 tablespoons of
oil, ½ teaspoon salt, and ¼ teaspoon pepper. Fold in the basil.
5. Transfer the bulgur to a large bowl and top with the eggplant and tomato mixture before
serving

Final Thoughts
TIP: If you don’t have fresh basil on hand, you can use some spinach for a leafy green!

Session 9: Group Share
How to Deal with Unsupportive Family and Friends
Across all of our endeavors in life, we are bound to encounter individuals who do not support
some of the choices we make. And often, it’s those who are closest to us, like partners, other
family members, or friends, who are the most vocal in their lack of support. These individuals
may be reacting to an insecurity within themselves or the projection of their own excuses (e.g., if
they feel they don’t have enough time to exercise, they make a statement about your likeliness to
take time away from family, friends, etc. to accomplish your goals). Your new, healthy self may
also intimidate those closest. People who don’t want to change often try to prevent the people
around them from changing because it takes the pressure off of them. Or they might be worried
that your relationship will change as a result of your new lifestyle.
The lack of support may be obvious, or it may occur more subtly. It is reasonable to feel
frustrated, disappointed, angry, or saddened by the lack of support you may experience; however,
it is important to remember why you started on your journey to become healthier!
What are some ways your family and friends might show a lack of support?

► Purposely wave unhealthy food in front of you, and continuously offer it to you
► Noisily comment how wonderful something tastes and/or make comments like “Don’t you
wish you could have some of this?” and “I am so glad that I’m not on a diet!”
► Show hostility or irritability over your choices
► Tell you that you cannot change your lifestyle, it does not work (so why even try)
► Make comments like “This is just temporary—you’ll stop exercising soon”, “Live a little!”,
“Enjoy life”, or “Have a cheat day”
► Insist on keeping unhealthy foods in the home
► Call you obsessive or extreme
Responding
Communicate! Explain to your family and friends why you are choosing to live a healthier life,
and how important it is to you. Ask for their support, and give them permission to nag you a bit
if you start to revert to “unhealthy” living.
Invite them along! Find fun ways to be healthier together—for example, cooking a healthy meal
together once a week, or taking a walk together each night. Including them in your journey may
be all they need.

Session 9; Page 138

Session 9

“I know my new food [exercise] plan is a lot for you to handle,
because we like to split dishes at restaurants and we have fun eating
together. I’m concerned about my health, so I’m working hard to
eat better and exercise. My commitment to us has not changed,
though. Would you support me and consider joining me?”

Having the support of your friends and family is important as you work toward your goals. And
having your friends and family actively involved in these goals is even better! Studies have
shown that fitness “buddies” can improve your fitness successes for a number of reasons, such
as:
► Providing motivation: If you have a regularly-scheduled walking time with a friend or
friends, you are less likely to skip the walk. You will view the time as a (fun) scheduled
appointment. Plus, when you see someone similar to you who is able to keep going, you
are likely to persevere as well.
► Providing companionship: Having a buddy to cook with or walk the extra mile with can
make the task that much more enjoyable. Chatting through your walk or recipe with a pal
helps the time go by much faster! In one study, individuals partnered with a buddy
exercised 200% longer than those working out alone.
► Acknowledgement of your successes: Having a friend or loved one recognize your
success can be a wonderful motivator, and when you are working together toward your
fitness goals, you can celebrate these successes together.
► Socializing: Exercising with a group of friends can be a great way to socialize, and makes
the activity more fun!
► Reminding you to stay on track: If you are trying to become healthier with a partner or
friend, she is likely to point out instances when you start to fall off track, and help you back
on!
► Competition: Let’s face it, we all have a little competitive streak, and this innate
competition between you and your fitness buddies can help you perform better. For
example, one study found that individuals perform better when they are paired up with a
workout partner who is fitter than they are.

Including Loved Ones in Your Fitness Efforts
So how do you include the partner or friend who is resistant to your healthy lifestyle? Here are a
few suggestions:

Session 9; Page 139

Session 9









Date night: do something you both like. For example, if ice cream is a must have once
a week, walk to the ice cream shop together (or if eating at home, take a walk together
first, and then reward yourselves with an ice cream treat).
Take a cooking class together
Sign up for dancing lessons
Find a fitness buddy—ask around and you are likely to find someone in your inner
circle who is eager to improve his or her health
Pick out a new food together each week and experiment
Find fitness goals you can both agree on (e.g., decrease your blood pressure; touch
your toes; improve your balance; learn self-defense strategies) and look for ways to
work toward the goal together

If you find that your family and friends are still unsupportive,
some other ways to cope include:
Fill in the support you need with other family members or friends, or online
communities. A great way to stay on track with your healthy lifestyle is to tell
friends and family about your goals (and why they are important to you). Find
those who are most supportive and fill them in on your progress!
If household members insist on bringing foods into the house that you find
tempting, try to establish one cupboard where those foods will be stored…and
discipline yourself to stay away from that cupboard.
Ask each member of the household to make a list of their favorite treat foods. Then
pick those that you like least to keep in the house.
Respond accordingly. For example:
 If a loved one insists on offering you unhealthy food after you have expressed
your desire to be healthier, try to address it diplomatically and with humor:
 First, compliment, “Wow that sure looks/smells good!”
 Next, a gentle decline, “Today, I’m not going to try any....”
 Bring it back to them with gratitude, “But, Thank You! You go ahead and
have my share!”
 End it with humor: “I will live vicariously through your taste buds!”
Or, if you need to, be more direct: “I love you, but would you offer me a cigarette if I were
trying to quit smoking?”
 If a loved one brings you unhealthy foods when visiting (or you simply love to
bake cookies), remember that you don’t have to eat it (all)!
 Freeze it in small servings. You can have a small serving at a later date.
 Repackage it and give it to neighbors or colleagues.

Session 9; Page 140

Session 9

Session 9; Page 141

Session 9

Group Activity Cards: Dealing with Unsupportive Loved Ones

Why are you wasting your
time? You know you will
just gain the weight right
back.

This is the best
cheesecake/bag of
chips/etc. that I have ever
eaten. I am so glad I am
not on a diet.

Live a little!

You are so focused on
yourself and obsessed
with this “healthy” thing.

Just have some! (offering
you food)

Can’t we just sit on the
couch tonight instead of
walking?

Your healthy food costs
so much.

Why do you need to work
out? You look fine.

Session 9; Page 142

Session 9

Weekly Assignments
Please complete the following before the next class:
1. Look for (new) ways to include loved ones in your healthy lifestyle. Try to do at least one
new activity with a loved one this week, or find a new loved one to share a healthy
activity with.
2. Do a full-body resistance routine (theraband exercises, wall-pushups) with stretching at
least four times this week, and use the Daily Strength Record to record your progress.
3. Read through session 10 in your SHE binder.
4. Make at least one of the featured recipes using eggplant.
5. Take at least one walk each day.
6. Reach your personalized daily step goal.
7. Wear your pedometer all the time.
8. Record your steps before you go to bed! These forms are located in the Daily Step
Tracker tab.
9. If for any reason you are unable to attend next weekâ&#x20AC;&#x2122;s class, please contact the facilitator
beforehand.

There is no force equal to that of a determined woman.

Session 9; Page 143

Session 10

Session 10; Page 144

Session 10

Session 10
Activities
Fitness

Featured Exercise

30 minutes

Stress Be Gone

Self-Massage

15 minutes

Nutrition

Featured Food

5-10 minutes

Group Share
Assignments

ď&#x192;&#x2020; Tracking your progress (manual

and online tools)
Discuss Assignments

40-45 minutes
< 5 minutes

Session 10; Page 145

Session 10

Session 10: Fitness
Featured Exercise: Superwomen
Your “core” includes the muscles in your abdomen, lower back, hips, and pelvis—the whole
midsection of your body. Strong core
muscles are critical to posture, balance,
stability, and performing everyday
activities. When these muscles become
weak (or tight), it often results in body pain,
poor posture, and muscle injuries.
How to75
There are a number of ways to do
superwomen, including with arms and legs
moving together, one side at a time, or
alternating. A version often preferred by women is the hands and knees version, as it places the
least amount of pressure on the tummy and breasts. If your knees are tender, place a folded towel
or exercise mat underneath.
Begin the exercise on your hands and knees with the hands flat on the floor directly under the
shoulders. Keep your eyes focused on the ground in-between your hands—this will ensure that
your spine stays as straight as possible during the exercise. Slowly extend your right arm and left
leg (opposite!), keeping your left foot pointed down toward the ground. Lower your arm and leg
to your starting position, and switch sides. If extending your arm and leg at the same time causes
you to lose balance, start by extending one at a time (i.e., lower the arm before lifting the leg).
Variations:
Option 176: Superwomen can also be done while lying completely on your belly. To begin, lay on
your stomach on a comfortable but firm surface (e.g., a softly carpeted floor; an exercise mat).
Place your hands at your sides, palms facing
the ceiling. Slowly lift your upper body off
the floor as far as you can comfortably lift—
the movement might be small but will really
strengthen your lower back muscles!
Option 2: Progressing from there, try
alternating superwomen. Laying on your stomach on a comfortable but firm surface, extend both
arms in front of you. Slowly lift the right arm and left leg while trying to keep the body as straight
as possible (i.e., don’t lean too far to one side or the other). Lower, and repeat on the opposite
side.
75

Option 377: The most challenging version
of the superwomen exercise is similar to
the alternating superwomen, but both arms
and legs lift off the ground at the same
time. When doing the “full expression” of
this exercise, try to keep your feet touching
one another the entire time, as well as your hands.

Session 10: Stress Be Gone
Self-Massage Techniques78
Technique 1: Every morning and evening, hammer out the kinks. Using your fists, gently thump
the outside of your body, starting with your legs and arms, working from top to bottom. Then
move inward to your torso and thump from bottom to top. Pummeling your muscles and bones
will help strengthen the body, stimulate blood circulation, and relax nerve endings. When done in
the morning, this self-massage technique will waken and prepare your body — and mind — for
the day ahead. When done before bed, it calms down the mind and beats out the stress and tension
of the day.
One warning: If you’re taking any kind of blood thinner, such as Coumadin (warfarin), avoid this
one; you could wind up with bruising.
Technique 2: Start with the bottoms of your palms by clasping your fingers and rubbing the heels
of your palms together in a circular motion. Then, with your hands still clasped, take one thumb
and massage the area just below your other thumb in circular motions, moving outward to the
center of the palm. Repeat with the other hand. Then release your fingers and use your thumbs
and index fingers to knead your palms, wrists, and the webbing between your fingers. With one
hand, gently pull each finger of the other hand. Finish by using your thumb and index finger to
pinch the webbing between your other thumb and index finger.

78

Stealth Health. Learn the Art of Self-Massage. Retrieved from http://www.rd.com/health/wellness/learn-the-art-of-self-

massage/

Session 10; Page 148

Session 10

Session 10: Nutrition
Featured Food: Beans
Beans are a very healthy and protein-packed food option, so long as you eat the right kind of
beans cooked in the right way! There are far too many beans to name here, but some of the
healthy options include black, kidney, white, and lentil beans. Here are a few of the health
benefits of beans: 79
1. Including beans a few times a week can possibly decrease your risk of colorectal
adenoma (polyps). This can lower the risk of colorectal cancer.
2. Bean consumption is also linked to a lower risk of coronary heart disease!
3. One study found that women who eat more beans, particularly soybeans, had a lower risk
of getting type 2 diabetes.
4. If you donâ&#x20AC;&#x2122;t eat meat, this is a wonderful protein substitute!
How to cook:
Beans are pretty easy to cook. You can buy them in cans (already cooked) or dry in bags. If you
buy dry beans in a bag, youâ&#x20AC;&#x2122;ll usually need to soak them overnight (follow the instructions on the
bag). If you buy canned beans, a great way to reduce their sodium is to soak them before use, or
rinse them in a strainer. You can also look for cans of organic beans that have a lower sodium
amount.
You can cook beans as a side dish with some herbs and spices, you can add cold beans to salads
for some protein or make a bean salad out of them, or you can make some great soups and stews
with beans.
Not-so-healthy beans
While beans are a great and healthy option, there are some kinds of beans that you should eat in
moderation and less frequently. These include refried beans or beans that are prepared with meat.
These beans typically contain a lot of unhealthy fat and sodium.

Instructions
1. In a large pot, sauté the onions in oil until they are glossy. Stir in garlic, paprika, celery,
carrots, and sauté for 10 minutes.
2. Stir in tomatoes, chicken stock, lentils, bay leaves, salt, and pepper. Stir well, then add
the wine and bring the mixture to a boil.
3. Slowly reduce heat and cook for 1 hour on low to medium heat; or until the lentils are
tender.

Session 10: Group Share
Tracking your progress on any effort is important, and in particular when there are specific goals
you are working toward! Keeping a journal can be eye-opening (e.g., you may not realize how
much or how little you are doing—both from an exercise perspective and an eating perspective),
seeing steps add up can be very motivating, and understanding what you are really accomplishing
can help you set realistic goals (e.g., if you usually swim 30 minutes, aim for 40 in the next
month).

Manual Tracking
Are you a fan of an old-fashioned notebook? Or do you feel hopeless when it comes to using
technology? No need to fret! You can manually track your exercise progress, food intake, and
any other thoughts you have in your own journal or in a specially made journal for workout
tracking. Some common pen and paper tracking tools include:
► A very small notebook that can easily fit in your purse or
pocket. These small notebooks are perfect for easily tracking
your activities in a portable notebook. At the end of the day,
you can also transfer that information into a larger journal that
you keep on your desk or night stand at home.
► A notebook that is tailored for workout tracking. Most
bookstores nowadays have journal sections. Especially
towards the end of and beginning of each year (i.e., New
Year’s Resolution time), you can find some of these journals
more easily. They might have a space for the date, your
exercise for the day, and food tracking.
► A weekly calendar planner. Some of these planners break
down each day by the hour. This is a great way to keep track
of when you exercised, what you did, and what you had for different meals if you feel like
tracking food. Another thing you can do is write down how you feel at certain times of the
day. Are you especially hungry at 2 p.m. each day? Maybe that’s a sign that your lunch
didn’t have enough protein or fiber!
In an age with smart phones, apps, and every possible webpage you could ever think of,
sometimes using a manual tracker is still just as convenient. In addition to the paper SHE
program tracking documents, the participant binder includes several examples published by the
National Institute on Aging that you can use to track your progress.

Online Tools
The internet is a great source of information, and numerous websites offer advice, tracking tools,
and online communities for individuals trying to become healthier. But the internet can be
overwhelming if you don’t know where to start looking. Additionally, it is important that the
information you are accessing is accurate and reputable—steer clear of “fitness” websites focused
on selling you something.

Session 10; Page 153

Session 10

This list is by no means exhaustive, but is a great starting point if you want to experiment with
different fitness sites:

Weekly Assignments
Please complete the following before the next class:
1. Do a full body routine including superwomen and stretching at least 2 days in the next
week, and use the Daily Strength Record to record your progress.
2. Complete the “Track your Progress!” worksheet.
3. Read through session 11 in your SHE binder.
4. Make at least one of the featured recipes using beans.
5. Take at least one walk each day.
6. Reach your personalized daily step goal.
7. Wear your pedometer all the time.
8. Record your steps before you go to bed! These forms are located in the Daily Step
Tracker tab.
9. If for any reason you are unable to attend next week’s class, please contact the facilitator
beforehand.

Strength: A river cuts through rock not because of its power,
but because of its persistence.

Session 10; Page 156

Session 10

Track your Progress!
Your participant binder includes several examples of paper and online tracking tools that will help
you reach your goals. Review these tools, and if you have access to an internet source, experiment
with some of the online sites:
► What are some of the other tools a site offers?
► Read a “featured article” or “featured recipe” if the site has one on its homepage
(SparkPeople often has these)
► Read through some of the community boards (blogs) for topics you are interested in
Are there particular tools or websites you enjoy or think will be useful? Jot down some of your
thoughts here:

Session 10; Page 157

Session 11

Session 10; Page 158

Session 11

Session 11
Activities
Fitness

Featured Exercise

30 minutes

Stress Be Gone

Meditation Techniques

10 minutes

Nutrition

Featured Food

5-10 minutes

ď&#x192;&#x2020; Healthy ways to eat at
Group Share

restaurants
ď&#x192;&#x2020; Healthy frozen options

Assignments

Discuss Weekly Assignments

40-45 minutes
< 5 minutes

Session 10; Page 159

Session 11

Session 11: Fitness
Featured Exercise: (Partner) Chair Sits
Getting into and out of
chairs, up and down from
the floor or up a flight of
stairs can be difficult. As
we age, our joints weaken
and become stiff, and our
muscle strength starts to
diminish. Keeping the hip,
butt and thigh muscles
strong with a few simple
exercises can help prevent
this muscle loss, and will
keep the joints strong and
limber.
How to: Chair sits are an
exercise that can be done alone or with a buddy. Start by standing in front of a sturdy chair, feet
hip width apart83. Keep your weight in your heels, stretch your arms out in front of you for
balance and slowly lower your body into a seated position. Make sure you sit back toward the
chair, and not forwardâ&#x20AC;&#x201D;your knees should never come in front of your toes.
Variations: For added stability, position your
chair near a table or countertop (so that your
extended arms can use the countertop for
leverage). Alternatively, if you use a chair with
arms, you can use the arms to help push yourself
up and slowly lower yourself.
With a buddy84, follow the above instructions
but both you and your exercise partner will reach
out in front of you and hold hands for balance.
Slowly sit back together (with your back facing
your own chair), and then slowly stand up
together. Youâ&#x20AC;&#x2122;ve completed one repetition!
For a more challenging version of this exercise, hold onto soup cans for weight, or step on your
theraband and hold onto each end of the band with your hands. Bring your fists to rest on the side
of each hip while you slowly lower and stand back up. The theraband will act as a weight to add
resistance to each repetition.
83

Session 11: Stress Be Gone
Self Talk
As we speak and as we think, we are constantly making statements about our lives.
► This weather is disgusting.
► I am ugly.
► My job is killing me.
These statements, or affirmations, are declarations about what is true in your life, and shift your
consciousness to focus upon these realities. This focus, whether consciously or unconsciously,
impacts how we feel…. and it impacts the state of our health and well-being. It’s difficult to
understand and believe this until you seriously try to remove all negative statements from your
thoughts and your speech, and replace them with positive affirmations.
► It’s raining! How lovely for all of the plants and flowers.
► I am a beautiful human being
► I learn so many different things at my job.
Think of positive affirmations that you can say and think. Write them down, repeat them often,
put them on notes and display them throughout your home.
Right now, clear your mind, close your eyes, and say the following affirmation either out loud or
to yourself. Repeat it a few times. Each time you say it, pause for several seconds afterward and
really let it sink in. Notice how you feel as this new and positive statement permeates throughout
your being.
► My body and my mind are in perfect health.
► I am safe.
In a group setting, allow each person to share a positive affirmation. After she shares it, each
group member “tries it out” on herself. Allow some time (~15 seconds) for the group to say it to
themselves or out loud and then allow it to sink in….. see if any of the group’s affirmations
resonate with you.
Over the next few weeks, be particularly watchful of your use of negative statements in your life.
Be prepared to replace them with positive thoughts. A positive outlook is less stressful upon your
mind and your body, and only good things can come from that.

Session 10; Page 162

Session 11

Session 11: Nutrition
Featured Food: Creative Sandwiches
Just like salads, sandwiches don’t have to be boring either! You can mix up the breads, the meats,
and the types of cheeses and vegetables that you put on your sandwiches. You can even make
yourself a hot sandwich when you have time. Couple your creative sandwich with a bowl of bean
soup or a salad and you have a very good meal.
How to select:
When thinking of ingredients for a creative sandwich, be mindful of the healthy tips and
ingredients you’ve learned about throughout the past few sessions. This includes:
► Choose a wheat bread, pita, or tortilla if you can! You will get a lot more fiber out of those
options.
► If you want to add meat, go for a leaner meat. When purchasing pre-packed deli-sliced
meat, also watch out for some packages that are very high in sodium.
► Add tons of vegetables!! Vegetables go great with a good sandwich, including lettuce,
spinach, tomatoes (technically a fruit), cucumbers, and peppers to name a few. Packing on
the vegetables can make a boring sandwich full of color, flavor, and nutrients. You’ll also
find these a lot more filling.
► If you want to add cheese, just do so in moderation! Try to make sure you have more
vegetables than cheese.
► Sometimes, seemingly harmless amounts of spread can pack a lot of fat and calories.
Consider healthy spread options like mustard or hummus for your creative sandwiches.
Sandwiches can be a lot of fun and very healthy!

Instructions
1. Combine the lettuce, cheese, cucumbers, red peppers, green peppers, onion, and
parsley together in a large bowl.
2. In a small bowl, combine the dressing ingredients, whisk together, and add salt and
pepper to taste.
3. Pour the dressing over the mixed salad and toss again to combine.
4. Cut the pita rounds in half and fill each half with the mixture.

Session 11: Group Share
Healthy Ways To Eat at Restaurants
We all like to eat at a restaurant from time-to-time, whether at a coffee and bagel shop for
breakfast, a fast-food joint for lunch, or a nice sit-down location for dinner. However, when
someone else is making your food, you don’t always know what ingredients they are using or how
healthy (or unhealthy!) the dish might be. But that doesn’t mean you have to cut restaurants out of
your life! Here are some tips that will help you continue to enjoy your time with family and
friends at restaurants while maintaining a healthy lifestyle:
Be informed and prepared!
► Think about what you are eating the rest of the day (not at the restaurant) and factor that
into your “total nutrition budget” for the day (e.g., total calories, total sodium, etc.)
► Ask if nutritional information is available and pay attention to calories, sodium, sugars, fat
and cholesterol
Order it your way!
► Don’t be afraid to ask for substitutions
► Ask for whole-wheat bread for sandwiches
► Ask for salad dressing to be served on the side. Then use only as much as you want
Make savvy decisions!
► Start your meal with a salad packed with veggies to help control hunger and feel satisfied
sooner
► After you make a healthy decision, stop reading the menu! And try to order first (listening
to others’ choices can be tempting!!)
► Order water or fat-free/low-fat milk, unsweetened tea, or other drinks without added sugars
► Choose main dishes that include vegetables—your plate should be 50% vegetables!
► Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed
► Choose a “small” or “medium” portion for main dishes, side dishes, and beverages. If main
portions at a restaurant are larger than you want, try one of these strategies:
 Order an appetizer-sized portion or a side dish instead of an entrée
 Eat the low-calorie foods on your plate first
 Share a main dish with a friend
 When your food is delivered, set aside or pack half of it to go immediately
 Don’t worry about “cleaning your plate” – stop when you’ve eaten enough

Session 11; Page 167

Session 11

► To keep your meal moderate in calories, fat, and sugars:
 Order foods that do not have creamy sauces or gravies
 Add little or no butter to your food
 Choose fruits for dessert
The following section includes some pointers for foods to choose or avoid in four common
restaurant cuisines (Mexican, Italian, Indian, and Chinese).
Cuisine: Mexican
Look for:















Healthy “Frozen” Eating
Frozen foods are a convenient and common choice when it comes to mealtime—in 2012, the
global frozen food market was valued at more than $200 billion, with the U.S. making up a
significant portion of the market. Some benefits of frozen meals include:
► Quick & easy.
► Built-in portion control! The frozen dinner is perfectly portion-controlled (if you know
what to look for)! Few people will actually heat another dinner, so there’s no temptation of
going back for seconds.
► Vegetable servings. There are often at least one and sometime two servings of veggie in a
meal.
► Easy prep. Just heat and eat!
► Can be economical. Frozen dinners are less expensive than dining out—but be careful!
They can be more expensive than homemade or fresh prepared foods.
Many commercially-prepared frozen foods are full of salt,
artificial ingredients, preservatives, and unhealthy fats. So how
do you make the best choice?
 Beware of potpies with crust, Hungry Man dinners, and stuffed

Tip!








crust or extra-cheese pizzas.
Select dinners that are balanced and contain a lean source of
protein, such as Lean Cuisine, Healthy Choice, and Weight
Watchers brands.
Choose dinners or entrees with no more than 300-400 calories in
total.
Choose meals with no more than 30% of the calories coming
from fat. This would be about 10-14 grams of total fat if the meal
contains 300-400 calories.
Select meals with no more than 6 grams of saturated fat.
Aim for a sodium content no higher than 600 milligrams.
Add on a side salad with low calorie dressing, a serving of fruit,
and a glass of low-fat milk to round out the meal. This will help
you boost the fiber, calcium and nutrient contents of your meal.

Session 11; Page 171

Session 11

Alternative: Make your own frozen meals!
Homemade frozen meals are healthier than their store-bought alternatives, are less expensive,
and are packed full of variety (you choose what they include!).
► By making your own meals, you can control what goes into them and use quality
ingredients like brown rice instead of white rice, organic vegetables instead of
conventional, and olive oil instead of palm oil.
► While a frozen meal may be cheaper than a restaurant bill, it’s still more expensive than
cooking from scratch. If you prepare your own meals with whole ingredients, you can save
$100 a month or more.
► Making your own meals doesn’t have to be time-consuming. Set aside one day a month to
cook a few recipes and you will have enough meals to last for weeks on end. You can even
make cooking a social event by inviting some friends and sharing recipes—you’ll get to try
something new while you chitchat with your buddies.
Storage tips
► The aluminum, plastic or glass containers you use to store your meals in should be both
microwave/oven- and freezer-safe. Large freezer bags are also a great option. Certain foods
will freeze well in a bag, can be defrosted in the refrigerator, placed in a microwave-safe
container, and then reheated.
► Before portioning out cooked food into containers, allow it to cool completely first.
► Always leave extra room at the top to allow for expansion of the food during freezing, and
make sure food is wrapped well and/or covered with air-tight lids to prevent air from
getting in.
► Use a permanent marker to label each dish with a name and a date. Rotate your stock so
that the newest meals are in the back and the oldest are in the front for easy access.
► Vegetables should be slightly undercooked to prevent them from becoming mushy when
you reheat them.
► Consider posting a freezer inventory list nearby to track the meals (and dates) of everything
in the freezer. Check off each item as you remove it. This will prevent forgotten foods from
going to waste!
► As a general rule, fruits and veggies stay freezer-fresh for about eight months, fish and
shellfish for up to six months, and meat and poultry for three. For maximum quality and
flavor though, use each meal within a couple of weeks. And throw out anything from the
freezer that smells or tastes “off”!
► Don’t re-freeze defrosted foods. The taste and texture will decline and you risk bacterial
contamination.

Weekly Assignments
Please complete the following before the next class:
1. Do a full body routine including superwomen and stretching at least 2 days in the next
week, and use the Daily Strength Record to record your progress. See if you can find a
buddy to try buddy chair sits with!
2. Begin completing the “Healthy Freezing” worksheet (it will likely take you more than a
week to get through all of the meals you have frozen)
3. Read through session 12 in your SHE binder.
4. Make at least one of the featured healthy sandwich recipes.
5. Take at least one walk each day.
6. Reach your personalized daily step goal.
7. Wear your pedometer all the time.
8. Record your steps before you go to bed! These forms are located in the Daily Step
Tracker tab.
9. If for any reason you are unable to attend next week’s class, please contact the facilitator
beforehand.

Though no one can go back and make a brand new start, anyone
can start from now and make a brand new ending.

Session 11; Page 175

Session 11

Healthy Freezing88
During the next week, double (or
triple!) the recipe each time you make a
meal. Try freezing the dish, and then
thawing/eating several days later. You
may also want to experiment with
freezing in different types of containers
to see if this affects the flavor or
consistency of the meal when you
reheat.
Remember which meals do/donâ&#x20AC;&#x2122;t freeze
well.
Tip: If using freezer bags, freeze them
flat! And write on the bag whatever the
meal is, and the date it was cooked.
Healthy Meal and Storage Container

Session 12: Fitness
Featured Exercise: Putting a Routine Together
Putting together an exercise routine can be difficult—even some of the most experienced
exercisers become overwhelmed when trying to figure out which exercises go well together (and
how many to do). But by combining the right exercises into a single routine, you will be able to
workout your entire body in just a few exercises, and get in a full-body exercise routine quickly
and easily two to three times per week.
Pick one exercise from each of the categories below:
Category

A routine with four of the exercises from the table above, three sets of each exercise (15
repetitions per set) can be completed in about 20 minutes. It is always important to warm up first
(go for a walk, walk in place, warm-up yoga or breathing exercises), and finish a routine with the
stretches discussed in session 5:
1. Warm up: 5 minutes
2. Resistance Exercises: 20 minutes
3. Stretch: 5 minutes

Session 12; Page 179

Session 12

When doing a full-body exercise routine:
 You should always do the resistance exercises on non-consecutive

Tip!

days so that your muscles have a day to rest
 Try working in “extra” core exercises or cardio (e.g., walking in
place) in-between each of the other exercises you do (e.g., inbetween each set of bicep curls)
 To make the exercise(s) more challenging, increase repetitions or
resistance (or both). Resistance can be increased with a theraband
by holding farther away from the ends, stepping both feet on the
band (and adding slack in-between the feet), or folding the band
in half.

In an earlier session we covered the need to elevate ourselves and our health to the greatest extent
possible by replacing negative statements with positive ones. Try these out when confronted with
an otherwise unplanned stressful situation:
► I am doing the best that I can.
► Out of this situation will come knowledge and ultimately good.
► Life loves me, and I am safe.
2.

Toolkit

Prepare a toolkit of items that you can access and use when you need that extra bit of help in
maneuvering through stressful situations. Here are some ideas for your toolkit:

My Toolkit for Comforting and Caring For Me
MUSIC
One of the most effective, but largely forgotten stress reducers for women is listening to soothing
music. Everyone has their own musical preferences. Here are three ideas:
► Griegs Cello sonata, Second movement
► Mozart concerti
► Enya
► Celtic Woman
Assemble your music somewhere so that you can easily access it. And then, remember to listen
to it when you’re helping yourself get through stressful times.
HUMOR
Simple, innocent humor can go a long way toward helping us to divert our attention away from a
stressful event. Even a small diversion can help the body and mind relax and even regain some of
that crucial equilibrium that brings us back to a balanced state. Arm yourself with a book of

Session 12; Page 181

Session 12

jokes, go online and look up silly jokes. Purchase some DVDs of old shows that used to make
you laugh and have them on hand. Remember these?....
► The Red Skelton Show
► The 3 Stooges
► The Beverly Hillbillies
► Gilligan’s Island
► The Golden Girls
► The Honeymooners
► I Love Lucy
► Jeeves and Wooster
Another place to find humor is in your newspaper’s comics section.
If simple innocent jokes tickle your fancy, consider a compilation of jokes assembled and
published by the UnitedHealth Foundation. Available for $5.99 from amazon.com: Little Book
Big Laughs Joke Book. Here are a few excerpts:
What kind of market do dogs hate?
Flea markets
Why is 6 afraid of 7?
Because 7 8 9!
Knock Knock.
Who’s there?
Tuba.
Tuba who?
Tube a toothpaste.
How many tickles does it take to make an octopus laugh?
Ten-tickles.
And keep in mind: sharing a joke or watching a funny movie with a friend can double the moodlifting effect!
HEAVENLY SMELLS
Aromatherapy is purported to be one of the great relaxers of
all time. Experts in the field swear by lavender. Light a
lavender-scented candle or drop a few drops of lavender oil
in a diffuser or on a light bulb and inhale the calming scents.
There are people at Whole Foods and vitamin shops who
can help you find the right aromatic scent for your toolkit.

Session 12; Page 182

Session 12

► Basil. In aromatherapy, it is known for stimulating brain functions, helping to ease
depression and relieving muscle aches.
► Chamomile. Use chamomile if you suffer from insomnia, nausea and/or rheumatism. It
relaxes your entire body and reduces stress and pain associated with sprains, strains and
wounds.
► Ginger Root is commonly used in cooking but it is also a powerful aromatherapy product.
You can use ginger essential oil diluted in a carrier oil for a warming massage that will
relax tense muscles. Ginger is well-known for its digestive and warming properties.
► Jasmine can be used to improve your mood, boost your sense of well-being, create a
romantic atmosphere, reduce symptoms of depression and inspire your creative spirit.
► Lavender is known worldwide for its properties to create calm and relaxation. It can also
soothe headaches and migraines.
► Marjoram can help relax aching muscles and muscle cramps. It also alleviates some
symptoms of bronchitis such as coughing. It can reduce hypertension, your stress levels and
pain associated with sprains and strains.
► Sandalwood has a strong wood aroma. When used by itself, it is known to help treat
anxiety and can also be an aphrodisiac.
► Ylang Ylang can help reduce anxiety, depression, hypertension, palpitations and stress.
Please note: It is strongly suggested that you check with your doctor prior to beginning an
aromatherapy program if you have existing medical conditions.

GARDENING
You don’t have to have a patch of land in order to
garden. In your apartment you can set yourself up
with small containers, some potting soil, and the
seeds of your choice. More and more, gardening is
being ‘prescribed’ for stress reduction. Sowing
seeds, nurturing them through water and happy
thoughts, and then caring for your plants as they
start to grow can have a wonderfully calming
effect on you.
WALKING & OTHER PHYSICAL EXERCISE
Need we say more? Just don’t forget this highly effective stress reducer.
In your toolkit, you can have maps that you draw of routes that you can take. Label them
something like:

Session 12; Page 183

Session 12

► Short trek to help get me back on balance.
► Long trek for when I’m really stressed out!
► Rigorous trek with lots of steps and/or hills to help work out aggressions.
THE ULTIMATE BATH
Have all of the items on hand for when you need that special calming bath:
► Candles (and matches!)
► Bubble bath
► Music
► Your favorite magazine or a good book
► A cool drink
SINGING
What are your favorite songs? If you don’t know all of the words to your songs, look them up
online. There are many websites that provide this information (lyrics.com, lyricfinder.org, for
example). Go into the shower, or anywhere that you choose, and belt out your favorite songs at
the top of your lungs….. or in any fashion that you choose.
For your toolkit, know what those songs are, and have the words printed out, just in case you
forget them.

Session 12; Page 184

Session 12

Session 12: Nutrition
Featured Food: Whole Grains
Whole grains are a staple food for any diet. Oftentimes, people choose to eat processed and highcarb foods like white rice and white bread. There are many healthy and good alternatives to these
dishes, like quinoa, barley, and brown rice. In addition to not being processed foods, they also
have a high amount of protein.
According to the Mayo Clinic89, whole grains are linked to a lower risk of health problems,
including heart disease, diabetes, and certain cancers. Additionally, these grains are naturally low
in fat and a good source of complex carbohydrates.
How to cook:
Most whole grains require being boiled in water, in a 1 to 2 ratio (1 cup grain to 2 cups water).
These kinds of whole grains include:
1. Quinoa (pronounce this one: Keen Wah)
2. Barley
3. Brown Rice
4. Bulgur
Other whole grains include popcorn! If youâ&#x20AC;&#x2122;re craving a healthy snack, pop some large kernels of
popcorn that arenâ&#x20AC;&#x2122;t cooked in large amounts of butter, oil, or salt. Eating healthy can be both
delicious and fun!

Instructions
1. Place barley and 4 cups water in a medium saucepan; bring to a boil. Cover, reduce
heat to low, and cook until water is nearly absorbed, 25–30 minutes. Stir in edamame
and peas and cook, uncovered, until barley absorbs all of the remaining water, 5–10
minutes. Remove from heat.
2. Stir in spinach; set aside. Combine Worcestershire sauce, lemon juice, and sea salt in a
small bowl, whisking well. Pour vinaigrette over barley; stir to combine. Serve warm or at
room temperature.

Instructions
1. Place bulgur in a colander and rinse under cold running water. Drain and transfer to a
small bowl.
2. In a small saucepan bring the chicken broth to a boil. Stir in the bulgur, remove from the
heat and let stand for 1 hour.
3. Stir cucumbers, tomatoes, carrots, and green onions into the bulgur.
4. In a small bowl whisk the lime juice, chili powder and garlic powder together. Pour over
the bulgur mixture and stir until combined. Cover and chill for 2 hours before serving. Stir
before serving.
Tip: This is a great dish to make the day before and have for lunch the next day! Put this in a
pita pocket for a creative sandwich.

Reflection
How did you reach your step goal today? If you
didnâ&#x20AC;&#x2122;t, how will you meet it tomorrow?

Weekly Steps Tracker; Page 190

Weekly Weight Tracker

Weekly Weight Tracker
Recording your weight each week is not a requirement of the SHE Program; however, many
participants have expressed interest in losing weight. If you’re interested in weighing yourself
on a regular basis during this program, a scale will be made available for you to use each week.
With the exception of the specified weigh-ins, you do not need to report these numbers to
anyone, unless you choose to do so. These weigh-ins are before and after the SHE program and
during Session 4 and Session 8 of the program. If you’re uncomfortable at any time, just let your
facilitator know in private.
If you want more accountability for your weight loss, you should consider the following:
► Make sure to record your weight, even if you don’t like the number that week! Remember,
a gain one week should only encourage you to stick with the program more moving
forward.
► Report your weight to your buddy. This can be a buddy you have through the SHE
program or a friend or family member outside of the program.
► Report your weight to the program facilitators. Again, this is not a requirement. For SHE,
we are only officially recording your weight before and after the program. But if you’d
like more accountability, the SHE program facilitators will be happy to receive your
reports.
Remember, losing weight after age 60 can be a little more difficult; however, it’s not impossible.
We recommend that you set other goals for yourself that are more fitness-related, including
increasing your daily steps walked, decreasing sugar-sweetened beverage intake, and increasing
your intake of fruits and vegetables! Sometimes you may become a lot healthier without losing a
lot of weight.
Weekly Weight Tracker
Name:
Current
Weight

Date

/

/

/

/

/

/

/

/

/

/

Reflection
Is this what you expected? How might you reach your
goal next week?

Weekly Weight Tracker; Page 191

Weekly Weight Tracker

Current
Weight

Date

/

/

/

/

/

/

/

/

/

/

/

/

/

/

Reflection
Is this what you expected? How might you reach your
goal next week?

Weekly Weight Tracker; Page 192

Types of Exercise

Types of Exercise
There are four basic categories of exercise (endurance, strength, balance, and flexibility). We
recommend that you incorporate these exercises into your weekly activity routine. The SHE
program emphasizes walking (endurance) and featured exercise of the week (strength; balance;
flexibility).
► Endurance: Endurance, or aerobic, activities increase your breathing and heart rate. They
keep your heart, lungs, and circulatory system healthy and improve your overall fitness. As
a result, they delay or prevent many diseases that are common in older adults such as
diabetes and heart disease. Building your endurance makes it easier to carry out many of
your everyday activities.
► Strength: Strength exercises make your muscles stronger. Even small increases in strength
can make a big difference in your ability to stay independent and carry out everyday
activities, such as climbing stairs and carrying groceries. Adults older than 50 years who do
not perform resistance training lose nearly 1/4 pound of muscle mass per year. And muscle
mass is directly related to how many calories your body burns each day.
► Balance: Balance exercises help prevent falls, a common problem in older adults. Many
lower-body strength exercises also will improve balance.
► Flexibility: Flexibility exercises stretch your muscles and can help your body stay limber.
Being flexible gives you more freedom of movement for other exercises as well as for your
everyday activities.
An individual’s exercise regime should include all four categories of exercise. The variety helps
to keep physical activity interesting!

Tips and Tricks!
In this section, there are some additional Tips and Tricks for living a healthier life. Also use this
section to jot down any notes on interesting insights or feedbacks you get during the SHE
session.

Cooking Tips
Cooking can be intimidating! There are numerous ways to cook the same food, including baking,
roasting sautéing, frying, microwaving, broiling, grilling, steaming, and more (and combinations
of these!). There is also the confusing cooking lingo that is tough to decipher without a culinary
arts degree…
This section provides some quick cooking pointers and definitions that will help you in your new
cooking journey. Some quick pointers:
► It is all about prep. Take away the stress of making a meal by prepping the night before or
morning of (e.g., dice up your veggies, portion out your spices)
► Acid enhances flavor much like salt does—consider adding a little vinegar or lemon juice
to whatever you are cooking rather than salt. Alternatively (or additionally!), work with
herbs and spices as a replacement to salt.
► When you cook once, make it last longer by preparing enough for several meals and
freezing leftovers! You will have a ready-made meal for the next time you are simply too
tired to cook.
Some helpful definitions
Al dente: Italian term used to describe food that is cooked until it offers a slight resistance to
the bite (i.e., the opposite of mushy!)
Al forno: Cooked in the oven
Baste: To brush or spoon liquid or juices over food during roasting (to prevent drying out)
Chop: Cut into small pieces
Dice: To cut food in small cubes of uniform size and shape
Dredge: To sprinkle or coat with flour or other fine substance
Glaze: Brush, spread or drizzle an ingredient or mixture of ingredients on hot or cold foods
Julienne: Cut into thin, matchlike strips
Marinate: Let food soak in the refrigerator in a savory, usually acidic, liquid, to make it more
tender and flavorful
Mince: Cut food into extremely small pieces; smaller than chopped food
Simmer: Heat a liquid to a temperature that is close to a boil but not hot enough to create
bubbles

Tips and Tricks!; Page 198

Tips and Tricks!

Tips on Cooking Methods

Baking/Roasting

The following table includes some basic tips on different cooking methods. Experiment and
figure out what works best for you. If you are short on time, microwaving or broiling may be the
best methods; for richer flavor, try sautéing.

Baking isn’t just for cookies and cakes! You can bake chicken, vegetables, lasagna, and
other delicious dishes in your oven. It is a healthy alternative to frying, and when done
with the right seasonings, can result in a fantastic meal. Try drizzling some olive oil,
chicken broth, garlic, or other spices and herbs over your dish before throwing it in the
oven. And remember, every time you open your oven to check the food, you decrease the
temp.

Tips:
If using a toaster over, remember that your food will be much closer to the heat source
than in a traditional oven and so may cook faster than a recipe calls for. You may want to
reduce the heat a bit, and check the food frequently to make sure it is not over-cooking.

Sautéing

Sautéing is a form of cooking that uses a very hot pan and a small amount of fat (e.g., oil)
to cook food quickly. Sautéing browns the food's surface as it cooks and develops
complex flavors and aromas. Consider the healthy olive oil option when sautéing.

Tips:
When sautéing, it's important to heat the pan for a minute, then add a small amount of fat
(e.g., olive oil) and let the fat get hot as well, before adding the food to the pan. Tips:
 Don’t overcrowd the pan (too much food causes heat to dissipate, so the food will

Microwaving can be a fast and convenient way to cook vegetables, poultry, fish, fruit, and
other dishes. And contrary to what you may have heard, microwave cooking is often
healthier than other cooking methods, because food is exposed to heat for less time. This
actually preserves many of the nutrients in food that other cooking methods damage.
Tips:
 For poultry, place chicken in a single layer in a microwave-safe pan (e.g., Pyrex).
Season with salt and pepper, cover the pan tightly with microwave-safe plastic wrap,
and microwave at 50% power for about 15 minutes (your microwave should have a
power button that will adjust as you push it). This is a great way to prep chicken that
you might be adding to a sauce or stew (simply add the cooked chicken and all of its
juices to your pot of sauce or stew, and cook for an additional 10 minutes to allow
the flavors to mix).
 For veggies, rinse well, add to a microwave-safe bowl, and:

 For veggies such as fresh broccoli, spinach, and peas, keep the vegetable slightly
moist to allow for “steaming” (water, vinaigrette, etc.), and start with 30 seconds.
The total time will depend on how al dente or cooked you like your veggies (and

Tips and Tricks!; Page 199

Tips and Tricks!

the veggie). Add some seasoning (or mix with another dish), and you’re ready!
 For squash, cut the squash in half, scoop out the seeds, lay cut side down on a
piece of microwave safe plastic wrap placed directly on microwave-safe plate.
Cook on high in 5 minute intervals until completely softened and cooked
through. For a yummy acorn squash dish, fill centers of cooked squash with
brown sugar, add a little butter and honey; sprinkle with salt and pepper. Cover
and microwave on high for an additional 2-3 minutes or until heated through.
The broiler in your oven is like an upside-down grill. It exposes food to very high heat,
which allows for super quick cooking of meats and veggies. For example, a 6-ounce
chicken breast will cook in about 7 minutes!

Broiling

Tips:
To use your broiler, move your oven rack to the highest level in your oven, about 3-4
inches from the broiler. Turn the broiler on for about 5 minutes before cooking, and notice
how the heating element is shaped. You will want to position your food so that it is evenly
exposed to the heating element.
 Most foods are done in about 5-10 minutes, after which they will quickly burn! So

pay attention!
 Leaving the oven door slightly open will prevent the “cooking environment” from

getting too hot.
 Using a grated broiler pan allows for air circulation, but if you don’t have one, just

flip your food midway through.

Safety First!
Food poisoning sends 100,000 Americans to the hospital each year, and can be fatal for high risk
individuals, such as those over the age of 65. But food poisoning can be prevented with
appropriate food storage, cleaning, and cooking techniques.
► Wash your fruits and veggies, but not meat, poultry and eggs: Wash fruits and veggies
under running water (firm produce, like cucumbers, can be scrubbed with a produce brush),
and dry with a paper towel or clean cloth towel. Washing raw meat and poultry can actually
spread bacteria by splashing the germs onto sinks and countertops, and commercial eggs
are all washed before sale.
► Wash your hands and cooking surfaces: Immediately after handling raw eggs, meat,
poultry, or seafood, it is smart to wash your hands with soap and water for at least 20
seconds (and get under those fingernails!). It is also important to wash cutting boards,
dishes, utensils, and countertop items with hot, soapy water in between the food items you
are preparing.
Food temperature is incredibly important—generally, anything between 40 and 140 degrees
Fahrenheit is considered the “Danger Zone”—refrigerators should be colder than this, and

Tips and Tricks!; Page 200

Tips and Tricks!

cooked meats should be hotter. Perishable foods should be refrigerated within 1-2 hours of use or
purchase to prevent bacteria growth and frozen foods should generally be thawed in the fridge
(not the counter).
Food Storage! The average household throws away 20-40% of the food
purchased each year—make your foods last longer!
 In your fridge: the bottom shelf is the coldest; store raw meat, fish, and poultry
here. On the top shelf (the warmest shelf), store prepared foods like yogurt,
cheese, sauces, and milk. Keep your cooked meats and leftovers in the middle
shelves.
 In order to make cottage cheese or sour cream last longer, place the container
upside down in the fridge. This creates a vacuum that inhibits the growth of
bacteria that causes food to spoil.
 Prolong the lifespan of salad greens by wrapping them loosely in a damp paper
towel and placing in a re-sealable plastic bag.
 Store fresh herbs as you would fresh flowers: in a jar of water on your
countertop.
 To keep fresh celery, carrots and radishes around at all times, chop them and
store them in water in the fridge, which keeps them crisp for a surprisingly long
time.
 Asparagus will last longer if its thick ends sit in cold water.
 Store your avocados in the fridge.
 Store apples on the counter, away from other produce.
 Avoid separating bananas until you plan to eat them – they spoil less quickly in
a bunch. Store bananas at room temperature until they ripen, and then store
them in the fridge to prevent further ripening.
 Freeze fresh ginger and grate as needed. It will stay fresh for months.